Tabata Workout #5

This is a kick-butt workout that will work you over from head-to-toe for a full-body, sweat-producing, calorie-torching workout!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I've put together a series of seven Tabatas with an ab circuit and 1-minute cardio interval between each one to give you an incredible workout.  The Tabatas will increase your VO2 max (the max volume of oxygen you can use) if you give each one 100% effort.  As a result, you aerobic endurance will increase!  They are only 20 seconds long, with a 10-second break after each one.  You can do anything for 20 seconds!

 

Printable PDF

 

 

Tabata Protocol:

Set a repeating interval timer for 4, 6 or 8 rounds of 20 sec work, 10 sec rest.

Do exercise 1 for all 4-8 rounds.

Do the ab circuit and 1-minute cardio interval.

 

Beginner: 4 rounds per Tabata

Intermediate: 6 rounds per Tabata

Advanced: 8 rounds per Tabata

 

You'll Need:

Mat or low object to hop over

Dumbbells (5-15+ lbs)

Jump Rope

 

Warm-up:

Walk, jog, march, etc. for 5 minutes.  Swing your arms and legs (forwards and back, side to side), do some trunk twisters, alternating toe touches, and shake out your body.

 

Ab Circuit (done after each full Tabata round):

10 Rocking Planks

10 Plank Jacks w/ Alt Side Hops (each)

5   Roll-ups

10 Scissors (each leg)

10 Butterfly Crunches

 

The Workout
Tabata 1: Mat Hops

Ab Circuit

1 min Jump Rope

 

Tabata 2: Single Leg Lunge w/ Upright Row (use light weight--4-10 lbs)

Ab Circuit

1 min Jump Rope High Knee Skips

 

Tabata 3: Mountain Climbers

Ab Circuit

1 min Jump Rope Butt Kicks

 

Tabata 4: Halo Slams

Ab Circuit

1 min Jump Rope

 

Tabata 5: Walking Push-ups

Ab Circuit

1 min Jump Rope High Knee Skips

 

Tabata 6: Woodchops

Ab Circuit

1 min Jump Rope Butt Kicks

 

Tabata 7: Weight Drop + Burpee + Tuck Jump

Ab Circuit

1 min Jump Rope

 

 

 

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