Wednesday, January 4, 2017

Workout Wednesday: 3 Circuit Tabata Workout

Top: Lululemon / Leggings: Lululemon (loving these too here and here,) / Shoes: Brooks
I know some of you have probably set some fitness goals for the new year, and I am here today to help keep your fire a-going. One of the reasons why I love fitness/being active is that there is so much variety that keeps my interest engaged, and my body constantly being pushed. Yesterday I was asked by my sweet friend/old PB client Amanda to go workout with her in the morning. Amanda loves Tabata, and has asked me numerous times to go with her. Yesterday was my second Tabata class, and my hamstrings are on fire as we speak!

What is tabata?

Tabata is a method of high intensity interval training that is great for burning calories while developing muscular strength. Each exercise in a tabata workout lasts 4 minutes, and follows 20 second bursts of workout followed by 10 seconds to rest in between. 

Push yourself hard for 20 seconds
Rest for 10 seconds
Complete 8 rounds

Tabata is a great way to get a killer workout when you are cramped on time. Let us dive in shall we....

What you need:
Hand weights varying between 4-10 lbs (I prefer 4-5), and bench

What muscles are we working:
Hamstrings, quads, glutes, inner thighs, triceps, back, biceps, and chest.

 For the extension legs lifts make sure your toe is rotated out so the inner thigh points to the ceiling. Place weight on top of thigh, and lift the leg ~ 20 seconds

Rest 10 seconds

For tricep dips bend and press the arms. Keep the movement in the arm vs thrusting your hips. ~ 20 seconds

Rest 10 seconds. This marks the completion of 1 round. 

Rest 1 minute after 8 rounds.
Place back leg on a bench, and hold two weights in your hands. Bend from the upper body to almost touch the floor then lift back up to starting. ~ 20 seconds

Rest 10 seconds.

For ice skater jumps alternate jumping side to side. ~ 20 seconds

Rest 10 seconds. 

Repeat this for 4 rounds for the same leg, and then switch the legs for the remaining 4 rounds.

Rest 1 minute after 8 rounds.

Support yourself in the full body plank position by holding onto two hand weights. Alternate lifting of the arms to the ribcage. ~ 20 seconds

Rest 10 seconds

Full body pushups. Modification is to do pushups on the wall or on your knees. ~ 20 seconds

Rest 10 seconds

Rest 1 minute after 8 rounds. 


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5 comments:

  1. I have to try these . . . wedding body needs to hurry up!

    Life is just Rosie
    Instagram

    ReplyDelete
    Replies
    1. shedding for the wedding! get it girl :)

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  2. Fantastic! These exercises are fabulous and really work! Great pictures too!

    ReplyDelete
    Replies
    1. have you done terabit before?! it's surprisingly really challenging

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