Tabata of the Week

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

Final Tabata of 2013!

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That’s all folks! December comes to a wrap for the FourC Fitness Show!  Here is our final tabata for 2013!

Tabata of the Week

20 seconds squats, 10 second break.
20 seconds kettlebell swings, 10 second break.
20 seconds bicycle crunches, 10 second break.
20 seconds burpees, 10 second break.
Repeat for a total of 4 minutes.

Happy New Year To All!

Training for a 5k Tabata

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Have fun with this week’s tabata! Its chock full of lower body! Had to throw the push ups in there to break it up!

20 seconds fast feet, 10 second break.
20 seconds push ups, 10 second break.
20 seconds jump squat, 10 second break.
20 seconds lunges, 10 second break.
Repeat for a total of 4 minutes.

A Classic Tabata for Thanksgiving

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In keeping with one of our points made on the show this week, stick with what you know during this insane holiday season that is upon us! This week’s tabata is a combination of some classic exercises!

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

And don’t forget to give thanks while you plank!

Episode 17 Tabata!

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Michelle created this tabata which was inspired by the Kettlebell Kickboxing workout The Body Series!

20 seconds Dumbbell Front Squat, 10 second break.
20 seconds Sprints, 10 second break.
20 seconds Kettlebell Swing, 10 second break.
20 seconds Russian Twist, 10 second break.

Repeat for a total of 4 minutes.

Tabata: Effective for Diabetics

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High Intensity Interval Training (aka HIIT) is an effective workout for diabetics due to the fact that it successfully burns fat!

Tabata is an example of HIIT! Try this and any of our other Tabata’s to turn up the fat burn!

20 seconds speed skaters, 10 second break.
20 seconds toe touch crunches, 10 second break.
20 seconds jumping jacks, 10 second break.
20 seconds switch kicks, 10 second break.

Repeat for a total of 4 minutes.

Other great interval training you can do if you’re starting out an exercise routine for the first time is taking a spin class or working on the bike on your own.  This is a low impact workout for those who may have knee or ankle problems.  The best way to incorporate intervals on your own is to increase your speed or resistance for 20 – 30 seconds and bring it back down to a normal speed for 10 seconds in between.  Other gym options to train with intervals is the elliptical or the treadmill by doing the same as just explained on the bike!

Tea’s Tabata!

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We asked our guest, Tea Green to help us create a Tabata! She created it right on the spot and I guess you could say it’s CrossFit inspired:

20 seconds of jump rope or double unders, 10 second break.
20 seconds sit ups, 10 second break.
20 seconds hand release pushups, 10 second break.
20 seconds air squats, 10 second break.
Repeat for a total of 4 minutes.

A Tabata for the Fall

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Michelle created this stellar tabata this week – remember! Tabata is a form of interval training! We’ve said many times how effective interval training is!
20 seconds jumping jacks, 10 second break.
20 seconds deck squats, 10 second break.
20 seconds burpees, 10 second break.
20 seconds bicycle crunches, 10 second break.
Repeat for a total of 4 minutes.

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