Tabata Workout #2

 

Tabatas!

 

Woohoo!!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

In case you don't know the drill by now, set an interval timer (I like the free Gymboss App on my phone) for 4-8 rounds of 20 sec work and 10 sec rest.    

 

You perform Exercise #1 for 20 seconds, then rest of 10 seconds, then do that same exercise again for 20 seconds, rest for 10 seconds, etc., until you have completed all 8 rounds (or 4 or 6).

 

After each complete Tabata, you will have 1 minute of cardio.  Work hard and you'll burn A LOT of calories!  During the work period, go all-out.  Count how many reps you do and try to match that or beat that on all subsequent rounds.

 

Yes, it's hard when you give it your all, but it is SOOOO worth it!

 

Printable PDF

 

 

 

Beginners: 4 rounds of each Tabata

Intermediate: 6 rounds of each Tabata

Advanced: 8 rounds of each Tabata

 

You'll Need:

Jump Rope

Light Dumbbells (4-10 lbs)

 

Warm-up: 10-Minute Ab Routine

45 sec Rocking Plank

Rest 15 sec

45 sec Plank with Alternating Side Hops

Rest 15 sec

45 sec Roll-Ups

Repeat this sequence 2 more times!

1 Min Russian Twists

 

Tabatas Routine:

Tabata 1: Side Animal Crawl

1 min Jump Rope

Tabata 2: Weighted Wood Chop

1 min High Knee Jump Rope Skips

Tabata 3: Single-Leg Burpees (or regular)

1 min High Knees Run, forward and backward

Tabata 4: Reverse Lunge & Twist

1 min Jump Rope

Tabata 5: Breakdancers

1 min High Knee Jump Rope Skips

Tabata 6: Single-Leg Lunge with Upright Row

1 min High Knees Run, forward and backward

Tabata 7: Mountain Climbers

1 min Jump Rope

 

 

 

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