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Tuesday, August 11, 2015

Tabata 12 - Total Body Inferno

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 one of the workouts I recommend most as a certified personal trainer, read all about it here.)

Today, we are going to work your entire body - yes, head to toes! I call this workout Total Body Inferno, because it is going to burn mega fat and your whole body 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 soon to keep your body guessing and the fat flying off!

Tabata 12 - Total Body Inferno!

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 -  Total Body Burner - 20 seconds on, 10 seconds rest - 8 X



 This total body burner is going to get your metabolism revving right from the get-go! Grab some dumbbells or something else weighted, keeping a flat back and belly pulled in, bend forward at your hips into a bent knee dead-lift. Then, stand back up as you bicep curl and press the weights overhead. 




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



    Start in a plank position on toes or knees. Engaging your core, bend your elbows, keeping them right alongside your waist. Sink down as low as you can without touching the ground, and exhale to push back up into the plank position. Your arms and abs should be screaming by the time you are done! You can modify this to make it easier by doing it on your knees all the way through.




Round 3 -  Three-way Squat Jump - 20 seconds on, 10 seconds rest - 8 X



  Start in a squat position with legs wider than hips. Staying low in the squat, jump feet in a bit closer, and then closer in one more time. Staying down in this squat position the entire time, jump your feet back out to the middle and wide squat position. You can also make this a bit easier by staying up higher in the squat or stepping your feet instead of jumping them.


Round 4 -  One Leg Down Dog to Knee-In Planks - 20 seconds on, 10 seconds rest - 8 X
 Note: My legs should be straighter, if possible. Maybe my hamstrings were really tight that day. :-)

Talk about core power! This move is fantastic for your entire core and more! Start in a downward dog- pressing heels toward floor, lifting hips high toward ceiling, abs in, head between your arms. From there, inhale and lift your right leg towards the ceiling. Exhale and pull that right knee toward your right elbow. Then, inhale and lift same leg again. Exhale and bring right knee in again, this time to your chest. Repeat on the other side.

Round 5 -  Plie Squat and Back Row - 20 seconds on, 10 seconds rest - 8 X




 Start in a plie squat, with feet wider than hips and pointed out to the corners. Place your weight into the outer part of your feet. Arms are hanging down straight. Then, exhale and pull elbows back behind you, squeezing shoulder blades together, and come halfway up out of the squat. Repeat.

That is it! Rock this workout, and you are going to feel amazing! Remember, do this 3 non-consecutive days 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!*

5 comments:

  1. Any alternatives to squats that are easier on the knees? Thanks.

    ReplyDelete
    Replies
    1. Try not going down so low in the squat. Just bend your knees slightly. Or try lunges. Are those easier for you?

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  2. I really need to try this workout. I am trying to get more toned.

    ReplyDelete
  3. This workout does seem terrific. I would like to try different exercises.
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    ReplyDelete

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