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.