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Tuesday, April 29, 2014

Tabata Tuesday - Butt and Abs on Fire!

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 most as a certified personal trainer, read all about it here.)

Today, we are going to work your two favorite areas - your booty and your belly (and more)! I call this workout Butt and Abs on Fire, because it is going to burn mega fat and your butt and abs had better be on fire by the time you are done. Have fun getting ripped and burning fat!

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 9 - Butt and Abs on Fire!

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 -  Shooting Star - 20 seconds on, 10 seconds rest - 8 X
 Feel free to add a child to increase difficulty. :-)
 Start lying on your back, reaching your arms overhead. Exhale as you come into a seated position, wrapping your hands around your knees, pulling your abs in tightly. Try to keep your feet off the floor for more of a challenge. Return to starting position and repeat.

Round 2 -  One Leg Burpee - 20 seconds on, 10 seconds rest - 8 X

    Start in a one-legged standing position. Crouch down, hands on floor, knees bent. Jump foot out until you are in a plank position.Now, jump feet back in to crouched position, and jump up to standing again. Repeat. Switch legs for the next set. Burn, butt, burn!

Round 3 -  Side Plank Lift and Reach - 20 seconds on, 10 seconds rest - 8 X
  Start in a side plank position on your right hand and right foot, hips lifted slightly off the floor.
Exhale as your lift your hips towards the ceiling and reach left arm up and over your head. Lower hips to hover and repeat. Switch sides for the next set. 

Round 4 -  Hover Hops - 20 seconds on, 10 seconds rest - 8 X
Start in an all-fours position on hands and balls of your feet, keeping your knees a few inches off the floor in a hovering position. Hop your feet up off the floor, keeping knees bent. Return to start and repeat quickly.

Round 5 -  Legs on Fire! - 20 seconds on, 10 seconds rest - 8 X

 Start with feet together, head down, hands on the floor (or on a bench to make it easier), and legs straight. Lift one leg at a time, alternating, as high as you can to the side, leading with your heel. 

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 time 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!*

1 comment:

  1. I get tired just looking at these. I swim 3 times a week.

    slehan at juno dot com


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