Tabatas
Tabatas are a form of High Intensity Interval Training (HIIT) and an effective way to maximize your time training. Each round is 4 minutes total in length. Your goal is to complete as many repetitions as you can in 20 seconds, then take a 10 second rest. Repeat this for a total of 8 times. Push yourself and really go for it during the 20 seconds but make sure to keep good form. Make sure to be ready after the 10 second rest, it goes by very fast!
This Workout
This workout we are doing all super sets. Our Tabata will be broken in half, 4 sets of both exercises equaling 8 sets total each round. Example: Complete 4 sets of 1a (20 seconds ea) and then complete 4 sets 1b. After all 8 sets (4 minutes) rest 1 minutes. Then move onto 2a and 2b.
Strength Training
Round 1 (4 minutes):
1a) Body Weight Squats
1b) Hip Bridge on Core Ball
Rest 1 minute
Round 2 (4 minutes):
2a) Dumbbell Shoulder Press
2b) Push Ups
Rest 1 minute
Round 3 (4minutes):
3a) Renegade Row
3b) Dumbbell Lateral Raise
Rest 1 minute
Round 4 (4 minutes):
4a) Dumbbell Biceps Curl
4b) Skull Crusher on Core Ball (Triceps)
Rest 1 minute
Part 2
Looking for some more? Drop the weights and tackle as many of these body weight tabatas as you can. The first two are designed to push the pace and really get your heart pumping. Rounds 3 and 4 will attack your midsection and work those abs! Enjoy.
Round 1 (4 minutes):
1a) Burpees
1b) Jumping Jacks
Rest 1 minute
Round 2 (4 minutes):
2a) Mountain Climbers
2b) Jump Tucks
Rest 1 minute
Round 3 (4 minutes):
3a) Crunches
3b) Straight Leg Raises
Rest 1 minute
Round 4 (4minutes):
4a) Side Plank Bridging
4b) Abc Abs
Rest 1 minute
Enjoy guys and keep kicking butt! Don’t forget to post to Facebook and on Fitnessdojo.org.
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