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Tuesday, September 10, 2013

Tabata Tuesday - Workout 3

It's our favorite day of the week again? Why? Well, because we are crazy about Tabata, and we give away FREE Tabata workouts right here. Yep, it's your lucky day! (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 -  Burpees - 20 seconds on, 10 seconds rest - 8 X
 Start in a standing position. Crouch down, hands on floor, knees bent. Jump feet out until you are in a plank position. Now, jump feet back in to crouched position, and jump up to standing again. Repeat.

Round 2 -  Triangle Tricep Pushups alternating with regular pushups 
 - 20 seconds on, 10 seconds rest - 8 X

Triangle Tricep Pushup - make a triangle with your thumbs and pointer fingers. Bend elbows to come down low, elbows bend to sides. Exhale and pushup. On the next set, do regular pushups. *Tip - To make it easier, keep knees on floor.

Round 3 -  Squat Kicks - 20 seconds on, 10 seconds rest - 8 X

Start in a squat position. Exhale and stand, kicking one leg out strong in front of you. *Tip: To make this harder, hold heavy dumbells in hands.

Round 4 -  Up and Down Plank- 20 seconds on, 10 seconds rest - 8 X

 From a plank position on your hands, bend elbows and rest forearms on the floor. Hold for a second, and then straighten elbows to come back up to plank on hands. *Tip: To make this easier, do it on your knees.*

Round 5 -  Fast Squat to Lunge - 20 seconds on, 10 seconds rest - 8 X

Start in a squat position. Move right leg behind you in a lunge position, lower right arm to floor. Bring leg back in to squat fast and arm back up. Repeat that movement on that side for the whole set. Switch sides for the next set. 

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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