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Tuesday, October 1, 2013

Tabata Tuesday - Workout 5

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.)

Today, I will be adding in weights, but don't be afraid! This is just going to get your body burning even MORE calories. And if you don't have weights, no problem. Just use cans from your cupboard or go without. You will still get an awesome workout!

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 5

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 -  Standing Mountain Climbers - 20 seconds on, 10 seconds rest - 8 X
 Start in a standing position holding one weight in each hand. Reach up to the ceiling with your right hand and lift your left knee up. Then, immediately jump and switch to your left hand and right knee lifting up. Keep jumping and switching sides.

Round 2 -  Lunge and Bicep Curl  - 20 seconds on, 10 seconds rest - 8 X

 Step back with your right foot into a lunge position, arms down at sides. Then, as you stand, bring your knee up in front of you and bring the weights up to a bicep curl. Switch legs on the next set. 
 *Tip: To make it easier, you can skip the knee raise and just come to standing.

Round 3 -  Pushup and Row - 20 seconds on, 10 seconds rest - 8 X

Start in a plank position with hands on weights. Do a pushup and as you come up out of the pushup, lift up one weight to chest, lifting elbow up towards ceiling. Do another pushup and lift up the weight on the other side. Keep switching sides.
*Tip: To make it easier, keep knees on the floor.

Round 4 -  Side Lunge and Tricep Kickback- 20 seconds on, 10 seconds rest - 8 X
From a standing position, step right leg over to side and bend knee, keeping left leg straight. While you do this, straighten both arms holding weights behind you and squeeze triceps. Then, bring right leg in and hold knee lift while bringing weights back in front of you. Repeat on that side. Switch sides on the next set. 
 *Tip: To make this easier, just stand with both feet on floor at top of move instead of lifting one knee.

Round 5 -  Skater Jumps with punches - 20 seconds on, 10 seconds rest - 8 X
Jump right foot behind left foot like a curtsy lunge as you punch down with right arm. Then immediately jump left across and behind right foot as you punch with left arm. Repeat.  

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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