Subscribe Here To Get Updates on Giveaways and New Posts!

Subscribe

Thursday, April 28, 2016

Tabata 14 - Torch Your Legs and Abs Workout

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 abs and legs! I call this workout Torch Your Abs and Legs, because it is going to torch calories and your abs and legs had better be on fire by the time you are done. And you do not need any equipment, so you can do it anywhere! 20 minutes, anywhere. No excuses! 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 13 - Torch Your Abs and Legs - No Equipment Needed!

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 -  Squat Plank to Straight Plank- 20 seconds on, 10 seconds rest - 8 X

 

Ready to get your heart pumping? Get into a plank position on your hands and toes. Sit back over your feet as far as you can, then propel yourself forward into a straight plank. Then repeat. Feel your abs and legs start to burn! 



Round 2Side Plank Leg Sweeps - 20 seconds on, 10 seconds rest - 8 X


Start in a modified side plank on one knee and the hand of that same side. Lift the top leg up parallel to the floor and sweep it forward as far as you can and then sweep it back behind you, keeping your belly pulled in towards your spine.  *To make it harder, come into a full side plank on both feet instead of on a knee and perform the leg sweeps.




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



  Start in a wide squat, sitting into the middle/back of your feet. Staying in this low squat position the entire time, jump your feet a little closer and then all the way together. Then jump them back out to where you started and repeat.




Round 4One-Leg DownDog to Plank Knee to Elbow - 20 seconds on, 10 seconds rest - 8 X


Talk about core power! This move is fantastic for your entire core and more! Start in a downdog position and lift one leg towards the ceiling to come to one-leg downdog as you inhale. Swing that leg down and bring knee to elbow as you exhale. Keep that belly pulled in! Alternate sides after each 20 second burst.



Round 5 -  Narrow Lunge Jumps - 20 seconds on, 10 seconds rest - 8 X


Start in a lunge position, with feet closer than a normal lunge, with back knee right behind front heel. Lunge down, reaching toward floor, bending both knees into a 90 degree angle. Jump up and reach above you. Land back in the lunge position you started in. *To make it easier, take out the jump and just lunge and stand.

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!*

6 comments:

  1. I will try some of these exercises. I am working on building up my bones and getting more strength.
    twinkle at optonline dot net

    ReplyDelete
    Replies
    1. These are great exercises for building your bones and getting stronger. Modify them as you need.

      Delete
  2. This comment has been removed by the author.

    ReplyDelete
  3. Cara I just started doing some exercises like these, after a few years ago I tore my rotator cuff lifting weights none of those free weights for me anymore. I was just thinking I want some ideas for the planks, etc. Perfect post for me. I know you can really strenghten your core esp no need for lifting weights, and a pal just got a hernia doing weights and is recovering an operation!

    ReplyDelete
  4. nd selections of our topmount kitchen sink models featuring superior T-304 stainless steel in a variety of styles porcelain sink depths and finishes; StoneS undercoat or SuperD pad and Lifetime limited warranty for your continued satisfaction.

    Our Premiere series sinks feature style and durability in a convenient topmount style kitchen basin sink for easy drop-in installation. These premium quality sinks are an affordable way to remodel and update your kitchen-without the need to replace your existing countertop.

    Available in a variety of depths and single- and double-bowl configurations to suit your personal style. Premiere sinks feature a deep top mount kitchen sinks curved recess along the bowl perimeter, premium grade 18-gauge T-304 stainless steel construction and StoneTM undercoating for excellent noise control.

    Our popular Glow series features a professional look and long-lasting T-304 stainless steel construction at affordable prices. These attractive kitchen sink cost are available in single- and double-bowl styles with Super Silencer pads for outstanding noise control.

    You'll find the perfect fit for your kitchen in our versatile Legend topmount series. Choose the double-basin shape that's right for your style kitchen sink manufacturers and the design of your kitchen or utility room. These double bowl kitchen sink are available in a rectangular 80/20 configuration or corner sink models.

    Discover the rich heritage of Hammerwerks copper sink collection by kitchen sinks on sale a vast array of styles and sizes to meet your every whim whether in the lavatory, kitchen, or bar-prep area.

    ReplyDelete

Thanks for sharing your thoughts with me. Your thoughts and tips are what make this blog shine!