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Tuesday, September 3, 2013

Tabata Tuesday - Workout 2

How did last week's workout go for everyone? Were you dripping sweat by the end of it? Feeling an awesome burn in your muscles? (If you missed our first Tabata Tuesday total body workout, check it out here.)
If you are ready for another awesome 20 minute Tabata workout, then read on! Oh, and if you haven't learned about why Tabata is the workout I recommend as a certified personal trainer, read all about it here.

In a short 20 minutes, you are going to feel awesome. Work hard during each 20 second burst and enjoy the rests in between. Make sure you are giving it 100% to see the best results! Do this workout 3 times this week, every other day, and then I will give you a new workout next week to keep your body guessing and the fat flying off!

Tabata 1

This is an interval workout that consists of hard work for 20 seconds and then 10 seconds of rest directly following that. You repeat that pattern for 8 sets. That is one round. You can choose to do as many or as few rounds as you would like. This workout contains 5 rounds. Do as many as you can and challenge yourself to finish them all!

Round 1 -  Plank Tuck Jumps - 20 seconds on, 10 seconds rest - 8 X

 Start in a plank position. Jump feet in towards your chest, bending knees. Then, jump them back out to a straight plank position again. 

Round 2 -  Bridge Tricep Bends - 20 seconds on, 10 seconds rest - 8 X

Making a bridge with your hands and feet, you bend your elbows behind you as you lower your butt towards the floor. Exhale as you straighten elbows again and lift butt back up to starting position. *Tip - To make it easier, keep butt on the floor and just bend and straighten elbows.

Round 3 -  Sprint Kicks - 20 seconds on, 10 seconds rest - 8 X
Bending left knee and keeping right leg back mostly straight, lower yourself into a sprinting position with right hand on ground. Exhale and kick back leg up as you pump left arm forward in a running swing motion. Then, swing right leg back behind you and repeat.  Switch legs on the next set.

Round 4 -  Pushup with Knee to Elbow- 20 seconds on, 10 seconds rest - 8 X
 From a plank position, bend elbows to perform a pushup. As you are in the low end of the pushup (arms bent), you bring one knee in towards your elbow. Exhale and come up and out of pushup and bring leg back to start. Repeat with the other leg. *Tip: To make this easier, do it on your knees.*

Round 5 -  Moving Warrior 3 - 20 seconds on, 10 seconds rest - 8 X

Start with arms over head and bend forward picking up one leg to balance on the other leg. Come all the way parallel to the floor and then slowly lower that leg down to the floor again and come back to standing. Switch legs on the next set. *To make it harder, hold 2-5 lb. dumbells in each hand.*

That is it! Rock this workout, and you are going to feel amazing! Remember, do this 3 times a week to get in awesome shape and join me next week for another great Tabata workout!
*Feel free to ask any questions. Also, please remember to consult your doctor before beginning exercise. I am obviously not responsible for any injuries or accidents that happen during or after this workout. Be safe and be healthy!*


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