Tabata Workout #3

This workout is sure to get your blood pumping, heart-rate up, and increase your cardiovascular fitness!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Perform each exercise for the full number of rounds, then do the 1-minute cardio interval before moving on to the next Tabata exercise.

 

Printable PDF

 

 

Tabata Protocol:

4-8 rounds of 20 sec work, followed by 10 sec rest per exercise

Then 1 round of the Ab Circuit + a 1-minute Cardio Interval 

 

Beginner: 4 rounds of each Tabata

Intermediate: 6 rounds of each Tabata

Advanced: 8 rounds of each Tabata

 

You'll Need:

Interval Timer set for 4-8 rounds of 20 sec work, 10 sec rest

Kettlebell or Dumbbell

 

Warm-Up: 10-Minute Ab Routine

45 sec Lying Right Side Crunch

15 sec rest

45 sec Lying Left Side Crunch

15 sec rest

45 sec Lying Split Let Raises

15 sec rest; Repeat sequence 2 more times!

1 min Raised Leg Crunch/Toe Reach

 

The Workout:

Tabata 1: High Knee Run or Jump Rope

1 min Sprint

Tabata 2: Kettlebell Swings

1 min Jump Rope

Tabata 3: Thrusters

1 min Lateral Hops

Tabata 4: Squat Jump

1 min Sprint

Tabata 5: Donkey Kicks

1 min Jump Rope

Tabata 6: Walking Push-up

1 min Lateral Hops

Tabata 7: Plank T-Thrusters

1 min Sprint

 

 

© 2016 Six Pack Guinea Pigs

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