I WANNA TABATA

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 Cardio Workout

1A- Overhead forward lunge

1B- Run forward back 3 step

2A- Squat and overhead press

2B- Carioca 3 step

3A- Side bridge row

3B- Square drill- hop scotch 1 foot

4A- Alt single leg squat jump

4B- Run in place

5A- Alt superman

5B- Side plank

For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.

1A

OVERHEAD FORWARD LUNGE

TIPS:

Hold hands overhead and step straight forward into a lunge. Alternate right and left legs.

1B

FORWARD BACKWARD RUN

TIPS:

Run forward and backward 3 steps each.

2A

DEADLIFT CURL & PRESS

TIPS:

Keep back flat hinging from hips, curl and press weights overhead at top.

2B

CARIOCA 3 STEPS

TIPS:

Perform a grapevine style step moving side to side in close quarters.

3A

SIDE BRIDGE ROW

TIPS:

Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)

3B

SQUARE DRILL – HOP SCOTCH 1 FOOT

TIPS:

Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.

4A

ALT. SINGLE LEG SQUAT JUMP

TIPS:

Stand on 1 leg and squat down and jump up keeping good knee alignment.

4B

RUN IN PLACE

TIPS:

Run in place like a boss!

5A

ALT. SUPERMANS

TIPS:

Alternate lifting opposite arm and leg while laying face down.

5B

SIDE PLANK

TIPS:

Hold body straight. To modify, go from knees.