Clap For Tabata
Print Workout Here
Not only is clapping a great way to show appreciation for someone, in this case, YOU, but also a great way to shock your muscles into an extra burst of energy. Clapping is deceiving in this one ladies, you’ll feel a definite burn and be giving yourselves a standing O at the end of our 16 minute workout!
What you will need:
- Just yo’ sexy self
Warm-Up:
- 1 min Jump Rope + 1 min Squat and Open Arms + 1 min High Knee Twists
Workout: 20/10 4x through each move, once we do each move 4 times we will repeat that set once more
- Shoulder Claps – Take a gentle squat with your legs to help support your back. Pull in your belly button for a solid core and hold your arms out to the side in line with your shoulders. Clap your hands up over your head and bring them down so they stop at the same height as your shoulders. You don’t want to bring them down too low. You don’t have to clap but your hands have to get up over your head.
Modification: Bad shoulders? Clap your hands in front of your body. Make sure your hands stay in line with your shoulders the whole time - High Knee Jack Claps – Do a jumping jack and when you bring your legs together pop one up to a high knee and clap underneath your one leg. Repeat the jack and bring your other leg up to clap under it.
Modification: Just do the modified jack step out instead of the jump and follow the same instructions for the high knee clap. - Push-Up Claps – Let’s work your chest, shoulders and cardio by doing a clap in between each push-up. Take your hands nice and wide to allow a deeper drop in each push-up, and your body forward to ensure you’re working the right muscles. You can do this on your toes or knees, just make sure you’re not popping back too far when you clap, because I don’t want you using momentum. This is fun, so let’s work hard while we’re doing it.
Modification: Instead of clapping tap one shoulder as you come out of the push-up. - Sit Up Hand Claps – Do your right leg only for the 1st and 3rd set and left leg for 2nd and 4th. Starting flat on your back bring your upper body up followed by one leg bending it 90 degrees. Keep your other leg flat on the floor. Bring your hands forward and clap under your leg so one arm is on each side of your thigh and the clap is under your leg. Release back down slowly. A good solid clap is important here to fully engage those abs.
Modification: You can do this from a v-sit position with your legs flat. Lean backwards and as you come forward bring that leg up and clap underneath your leg. If this still bothers you, lay on your back. Crunch up so just your shoulders are up and bring one leg up and clap by your knee since you likely won’t be able to get under your leg.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Done! Thanks Nicole!
Great work Cat!
Done . Thanks for a great workout
Love your start to the week Kim!
All done
Nice work ASh!
I especially love the sweat from a body weight workout…so validating! Thanks Lady!
I hear ya girl! Way to give’er!
Shoulders were burning!
Me too! Glad I got in there for some sexy shoulder time :)
Loved this one! Those push ups were killer
But so rewarding! I bet you felt like a rockstar after knocking those out :)
woo hoo !!! That was killer!! SO glad I snuck that in this Monday night before Bachelorette ( my guilty pleasure) Really enjoyed this one!! Might do it again tomorrow … who knows :)
Oh bam!! double header I love it! Great work chicka!
Loved that. So happy it wasn’t 8x right through. Ps. I may have killed myself laughing at me with jumping jacks. Hehe. Sweaty now. Ty Nicole.
:) that’s just an extra ab workout for ya then Patt!
Done.
Boom!
That was fun and sweaty!!!
That’s the best combo!
Great short workout. Push ups were tough tho:)
But you’re a superstar so you killed it girl!
Done and done!:) Thanks Nicole
Nice work Andrea!
A lot harder than I thought it would be at first! Why shouldn’t we cross our ankles for on knee push-ups? Does it make it too easy?
Thanks!
I know right! Clapping is so underrated!
You never want to cross anything when you work out or strength as it actually placed your hips and core at an imbalance. Most people will only ever cross one foot over the other for example so you will constantly stretch and strengthen at an imbalance. I’m going to do a video on this soon too :) just for shits and giggles, get into modified plank/push-up position with your ankles beside each other and notice how your core and hips feel. Then staying in tune with that cross your ankles, you should feel that slight shift. it’s not a lot but it’s enough. Great question!!
Who knew clapping could break a sweat!!
hehe I feel like I had a blast back into our convo last night :) Great work!
Done!
rockin’!
That was a fun one!
Awesome work Angelika!
Love this! Start of June. Start of Month 10 and I fit it in after coaching my son’s baseball. Win win win! Damn that first move though lol
It’s a sneaky one that’s for sure! That is also a ton of wins in one day! Love it!
I am on the road travelling to Newfoundland. Hotel room works just fine for a workout. Thanks. I will soon be without internet, though. I have taken screen shots of some workout instructions. Do you have a timing app to recommend?
Oh good for you! Love the dedication. I believe there’s a hiit timer app. Let me look it up for you.
Sandra look up hiit interval timer in your apps and you’ll find it there!
Total dedication I love it!! Ash has you covered in the timer department :)
Quick but effective!:)
Nice work les!!
That was a lot of fun! Thanks Nicole :)
Nice Ash! I’m glad you had fun doing it, I know I did :)
Shoulders are on fire!
Deceiving eh?! Great job chicka!
PS – calling this Clapbata from now on
LOVE IT! I wish I had of thought of it!