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Tabata Workout- Strength Training, Core, and HIIT


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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