Lean Mean TABATA Machine

This workout is a TABATA interval set mixed with cardio drills. Start with exercise 1A and complete six rounds of 20sec work and 10sec rest. Then move on to exercise 1B and perform 2-minutes straight of the cardio drill. Continue this pattern through the workout… 6 rounds of exercise A (20sec work : 10sec rest) followed by 2-minutes straight of exercise B

(TABATA 20s:10s )x6 + 2min Cardio

1A- Reverse lunge

1B- Jump rope alt. feet

2A- DB push-up row

2B- Run in place

3A- Crossover lunge

3B- High knee skip

4A- Lunge hold curl press

4B- Jumping jacks

5A- Sit-outs

5B- Foot criss cross

6A- Alt. suitcase crunch

6B- Plank leg lifts

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1A

REVERSE LUNGE

TIPS:

Step backward dropping into a lunge. Most of your weight should remain on the front foot.

1B

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

2A

DB PUSH-UP ROW

TIPS:

Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.

2B

RUN IN PLACE

TIPS:

Run in place like a boss!

3A

CROSSOVER LUNGE

TIPS:

Step forward crossing one leg in front of the other. Make sure to take a long step forward.

3B

HIGH KNEE SKIP IN PLACE

TIPS:

Skip high in place.

4A

LUNGE HOLD CURL PRESS

TIPS:

8 reps each, while holding a lunge stance, curl and press your weights overhead.

4B

JUMPING JACKS

Your high school gym class favorite.

5A

SIT-OUTS

TIPS:

Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.

5B

FOOT CRISS CROSS

TIPS:

20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.

6A

ALT SUITCASE CRUNCH

TIPS:

Alternate lifting right and left leg up with sit-ups.

6B

PLANK LEG LIFTS

TIPS:

Hold your body straight as a board while alternating leg lifts right and left.