Core & Cardio
It’s been a hot minute since I’ve posted one of my Tabata routines. I’ve got plenty to share as I now teach two classes per week in Tabata style. One Mondays at 6am (the sun isn’t even out yet!!) and one in Wednesday’s at 9:30, which is condensed to 30 minuets.
Well, grab a mat and a timer and let’s get to work! You don’t need any other equipment for this workout. Just will power 💥
Reminder on what it's all about:
Tabata training is a high-intensity interval training (HIIT) workout. This type of training (high-intensity interval training) has greater impact on both the aerobic and anaerobic systems.
8 Exercises
4 Minutes Per Exercise
8 Rounds of 20 Seconds of 150% Effort and 10 Seconds of Rest
Don't forget your stopwatch!
Burpees - bend down and place one hand on each side of your feet. Jump your feet back into a high plank, preform a push-up, jump your feet back in and then from crouching, push yourself up and jump!
Hollow Boat Holds - lay down with your back to the ground. Make sure that your legs do no lift up too high and your arms stay behind you.
Big skips - This one is easy and fun, a throwback to your childhood! Skip in place, remember to drive those knees UP!!
Leg lifts to reverse crunch - Lay on your back, keeping your legs stretched out straight and lift your feet a few inches off the ground (the lower, the better) lift your legs higher until your body is in a 90 degree angle. From that “L” shaped position raise your butt off the ground...DO NOT ROLL. This should feel like pressing your feet towards the ceiling.
Jumping Jacks - Remember to work your arms!
Walking Plank - start in a low plank, forearms on the ground. Push yourself up to your hands with your arms out straight and then back down to forearms. Keep a good plank form.
Over head Squat Jumps - Raise your hands above your head, squat and then from the squat position JUMP! Keep your hands above your ears and keep your jumps as explosive as possible!
Straight leg sit-up - Lay down with your legs straight out and then sit up. To make this harder start with your hands to your chest or out in front of you like a zombie 🧟♀️
I’d love to answer any questions you have about the above workout and hear any comments you have after completing it!!