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Thursday, April 16, 2015

Tabata Thursdays - 30 Minute Tough Tabata Workout

Today I am sharing another Tabata Exercise for you in my Thursday Tabata Series.

Starting in May, I will be teaching a 30 minute tabata class  at the University of Utah. Because 30 minutes is so short, I wanted to make a really tough workout for you all.  This one has no alternating, just one hard move for the full 8 rounds. 

I picked some of the tabata classics such as burpees and pushups.  Not only is this an effective workout, but it will get your arms, abs, legs, cardio... gets it all!
What you will need:
Medium Weight and a Mat

As stated above, start with a 2 minute workout,
 you can do 1 minute of jogging in place and move to 1 minute of jump rope to ease into this workout.

Then you will do EACH exercise in the order above. 
For example, you will start with Tuck Jumps
 Tuck Jumps:  8 rounds of 20 seconds on 10 seconds rest in between each round, with 1 minute rest between each exercise.  So after 8 rounds of Tuck Jumps, take a one minute rest, grab water before we go into Russian Twists. 

If you have any questions on how to do these moves, see below!

Russian twist

 Sit on the floor with the knees bent and feet together and lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Go super slow, twisting the shoulders completely from side to side.

Tuck Jumps 
Start with the knees bent slightly, the elbows at 90 degrees at the waist. Bend the knees and sit the butt into a half squat. Jjump up straight into the air by slightly bending forward, tucking the knees so they hit the elbows. Return on a soft landing - forefoot first, dont land in your heels first

Ski Abs 

Start at the top of a pushup position (A). With your legs together, brace your abs and kick your legs to the right, bending them so your feet land just outside of your right shoulder (B). Hop back to start and immediately repeat on the left side (C). Continue hopping side to side for 1 minute. 

(add jump beginning and end)
Arms up jump up,
 jump down to frog position, 
jump your legs back into a plank, 
do a push up (optional),
 jump legs back in to frog position,
arms up jump up

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