Banded Tabata

by Nicole Maryse | Jun 4, 2018 | Body Weight Workouts, Members, Workouts | 28 comments

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Banded Tabata
Print Workout Here

You will be feeling those pretty little shoulders after this guy! Enjoy this 24 minute burner!

What you will need:

Just yo’ sexy self + mini band or some soup cans or a regular resistance band

Warm-Up:

External & Internal Rotations + Arm Shakes + Squat with Open Arms & Side Reaches + Plank Walk Outs

Workout: 20/10 8x each move before moving on to the next

External Rotations – We are really going to be burning out a single rotator while working and stabilizing the other one. With the mini band around your palms you can either have your thumbs up or pointing out to the side (especially if you are using a regular resistance band or soup cans). With your elbows at your sides not in front on your hips, hold your left arm steady while externally rotating your right forearm to the side. This is a small movement and it’s important for your elbows to stay in at your body, at the sides, not in front. Do one set of 20 seconds on the right then on to the left for the next time. You will be doing 4 sets each side. Make sure you have a strong core here and no arch in your back.
Squat Jumps –Place the band higher on your lower legs closer to your knees. You are going to be doing squat jumping, landing soft and low. It’s crucial that you fight against the pull of the band and don’t let your knees cave in to the middle. If the jumping is tough for your then just squat and you will get the same outer leg burn and work on the knee stabilization.
Modification: Just don’t jump, everything else the same
Controlled Mountain Climbers– With the band around your feet (not ankles) get into a high plank position from your toes – this can NOT be done from your knees. You will bring one knee in towards your chest then back in to plank then switch to the other leg. These are just your normal climbers just slower and banded!
Modification: If you can’t be on your hands or shoulders keep the band in the same spot and come up to standing. You are going to to an isometric high knee hold for the full 20 seconds. The band will create the work for your hips and core that the plank is doing in the other version. Do not alternated until the beep has gone.
Dead Bug Extensions – Laying on your back roll your hips and squeeze your bum so your back is flat to the floor. Have the band around your feet like the move above. With your legs raised in the air extend one leg forward towards the floor and alternate your extensions.
Modification: If you do this with your feet on the floor have the band around one foot and one ankle. You will still extend one foot but like the move before you will do an isometric hold on that one side then switch for the next set.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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28 Comments

Jodie Barfitt on June 4, 2018 at 2:02 pm

This was great!! Holy Smokes I couldn’t believe how much the external rotations burned when it was such a small movement!
Reply
- Nicole Maryse on June 4, 2018 at 4:28 pm
  
  I KNOW!!! They’re always surprising with a major burn factor :)
Patricia C on June 5, 2018 at 8:31 pm

Love bands that was intense tho. Ty girl xo
Reply
- Nicole Maryse on June 7, 2018 at 11:29 am
  
  They are small and deadly that’s for sure. Glad we at least got to virtually sweat together lady!
April Patch on June 6, 2018 at 6:55 pm

It’s funny as I thought you did 9 sets of mountain climbers! It is amazing how much the first move burned! As always thank you for bringing us variety!
Reply
- Nicole Maryse on June 7, 2018 at 11:30 am
  
  Oh yeah! That guy is small but a burner. So essential for shoulders and rotators though. Sorry about the extra set of climbers, those are not ones you wanna do more than you have too!! hahaha
slambs5 on June 7, 2018 at 8:07 pm

That went so quick while giving a good burn! Thanks Nicole!
Reply
- Nicole Maryse on June 9, 2018 at 1:56 pm
  
  For sure! Hope youre feeling it today!
Patricia Green on June 8, 2018 at 7:04 am

That flew by! Thank you!
Reply
- Nicole Maryse on June 9, 2018 at 1:56 pm
  
  Beauty! Always makes it easier when they’re done before you expect them to be :)
Becky on June 8, 2018 at 10:09 am

Thanks, Nicole. Awesome start to the weekend!
Reply
- Nicole Maryse on June 9, 2018 at 1:57 pm
  
  I’ll say!
Jennifer Wiggans on June 8, 2018 at 4:17 pm

Thanks lady
Happy friday
Reply
- Nicole Maryse on June 9, 2018 at 1:57 pm
  
  Great kick off for your weekend! :)
Kristina Bergeron on June 9, 2018 at 11:00 am

Outside workout today! Spectacular
Reply
- Nicole Maryse on June 9, 2018 at 1:57 pm
  
  Yes! Take advantage of the beauty day!
Octane on June 9, 2018 at 3:12 pm

Awesome !!
Reply
- Nicole Maryse on June 11, 2018 at 8:49 am
  
  *high five*
Kendra Lawrence on June 10, 2018 at 9:40 am

So glad those were only 20 seconds at a time! Loved it though,
Reply
- Nicole Maryse on June 11, 2018 at 8:49 am
  
  Anything longer would have been just outright mean! :)
Angelika Henning on June 10, 2018 at 10:06 am

Great start to this beauty Sunday. Thanks Nicole!
Reply
- Nicole Maryse on June 11, 2018 at 8:50 am
  
  I’ll say!
Gillian Buckley on June 11, 2018 at 9:53 am

Those squat jumps with the band ? Thanks for a great workout!
Reply
- Nicole Maryse on June 12, 2018 at 11:25 am
  
  OH yeah momma!!
Jackie McDonald on June 11, 2018 at 9:01 pm

Great workout! Thanks Nicole ?
Reply
- Nicole Maryse on June 12, 2018 at 11:25 am
  
  Way to rock it Jax!
Dawn_Phillips on June 13, 2018 at 7:16 am

All I can say is wow or more like OW!!!! That was intense but good. Thanks Nicole everything will hurt today.
Reply
- Nicole Maryse on June 13, 2018 at 10:14 am
  
  Love it!!! Enjoy the burn lady!

Banded Tabata

28 Comments

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