Tabata of the Week

Info/links about the Tabata assignment discussed on our weekly shows.

Upper and Lower Body Tabata

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This tabata is a great way to work your upper and lower body.  The Kettlebell Swing is meant to work your posterior chain, using your glutes and hamstrings to swing the bell up.  The Indian Club Figure 8 will open up your shoulders!

20 seconds Kettlebell Swing, 10 second break.
20 seconds Indian Club Figure 8, 10 second break.
20 seconds Kettlebell Swing, 10 second break.
20 seconds Indian Club Figure 8, 10 second break.

Repeat for a total of 4 minutes.

Ready, Set, Tabata

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Steve of SportSetter gave us this great bodyweight tabata set!

20 seconds squats to pushups, 10 second break.
20 seconds squats to pushups, 10 second break.
20 seconds squats to pushups, 10 second break.
20 seconds squats to pushups, 10 second break.
Repeat for a total of 4 minutes.

 

Full Body Tabata

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This is an excellent full body tabata that will get your heart rate going and leave you feeling like you got the most out of these quick few minutes!

20 seconds reverse lunges, 10 second break.
20 seconds inch worm push ups, 10 second break.
20 seconds shin grabs, 10 second break.
20 seconds high knees, 10 second break. 

Repeat for a total of 4 minutes.

Tabata #28!

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This is our 28th Tabata! Get going!

20 seconds jump rope, 10 second break.
20 seconds low plank to push up, 10 second break.
20 seconds speed skaters, 10 second break.
20 seconds reverse lunges, 10 second break.

Repeat for a total of 4 minutes.

Miss Motivational’s Tabata

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This week’s Tabata moves are taken from “Michele’s Dorm Workouts” provided by our guest, Michele Gordon, aka Miss Motivational! You can find the full list of those workouts in the Tips of the Week!

This Tabata is a fun, full body workout sure to get your heart rate going!

20 seconds side-lunge with a single arm press, 10 second break.
20 seconds squat thrust into a lateral turn jumping jack, 10 second break.
20 seconds side-lunge with a single arm press, 10 second break.
20 seconds squat thrust into a lateral turn jumping jack, 10 second break.
Repeat for a total of 4 minutes.

First Tabata This February

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Some of these moves were taken from last night’s Kettlebell Kickboxing class which was an intense yet gratifying workout! Our heart rates were up and our fat was BURNING!

Check out this Tabata!

20 seconds weighted reverse lunge, 10 second break.
20 seconds alternate knee and chop, 10 second break.
20 seconds squat jumps, 10 second break.
20 seconds inch worm push ups, 10 second break.

Repeat for a total of 4 minutes.

Compete Against Yourself: Tabata

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Work this Tabata and try to track your reps and record them! Come back to this again and see if your reps improve!

20 seconds Kettlebell Swing, 10 second break.
20 seconds Russian Twists, 10 second break.
20 seconds Burpee Push-Ups, 10 second break.
20 seconds Walking Lunges, 10 second break.
Repeat for a total of 4 minutes.

The Diet Show Tabata

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20 seconds tricep dips, 10 second break.
20 seconds mountain climbers, 10 second break.
20 seconds inchworm push ups, 10 second break.
20 seconds jumping lunges, 10 second break.
Repeat for a total of 4 minutes.

So here are a few tips and instructions on how to do the Tricep Dips, Inchworm Pushups and Jumping Lunges.

For Tricep Dips: 

Position your hands shoulder-width apart on a secured bench or stable chair.

Slide your butt off the front of the bench with your legs extended out in front of you.

Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.

Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

(Description courtesy of fitsugar.com)

For Inchworm Pushups:

Start in a full push-up position.

Do one push-up; lift hips and slowly walk feet toward hands while keeping knees straight.

Next, inch hands away from toes as you return to start.

(Description courtesy of Fitnessmagazine.com)

For Jumping Lunges:

Start position: stand with one foot forward, and the other foot back. Bend both knees in a modified squat position.

The thigh of your front leg and the shin of your rear leg should be parallel to the floor.

The knee of your rear leg should be almost kissing the floor.

When you are ready, jump up explosively, making sure to get both feet off the ground.

Switch legs in mid-air so that you land with opposite foot in the front.

Arm placement: You can keep your arms bent or in a prisoner position interlocked behind your head.

Alternate the jumping lunge with your other leg. That is one repetition.

(Description courtesy of Bootycampsb.com)

#beqinetic Tabata

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This week’s Tabata was provided by Qinetic Co-Founder and Personal Trainer, Ben Hart!

20 seconds Reach to the floor Squat Jumps, 10 second break.
20 seconds Plyo-Pushups, 10 second break.
20 seconds Speed Skater Side Jumps, 10 second break.
20 seconds High Knees (sprinting in place), 10 second break.
Repeat for a total of 4 minutes.

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