Consecutive Tabta Workout
Print Workout Here
We’re going to switch up what is many of your favourite style workout: Tabata. Today, instead of doing the same exercise for 20 seconds on and 10 seconds off for a total of 8 sets through before we hit the next exercise, we’re going to do six exercises in a row to keep things interesting! Today, I need less than 30 minutes of your time. Let’s do this!
What you will need:
- Just your smiling self!
Warm-Up:
- Jumping jacks, squats and windmills for various times LOL
Workout: 20 seconds on and 10 seconds of
Today, you will be doing each exercise consecutively, tabata style, for a total of 8 sets.
- Jumping squat with alternating jumping lunge – Please just watch the video for the description on this as well as the modification.
- Static squat – With your feet hip distance apart, drop that butt, lift those arms so your biceps are besides your ears, and hold that body static for 20 seconds.
Modification: If this bothers your lower back, please lower your arms to beside your body.
- Burpees – For the love of burpees and a little cardio, you can walk or jump one of my favourite exercises out to work that body.
- Push-ups – Your main focus here is dropping your chest between your hands as low as you can (not your face between your hands), keeping those hips in line with your shoulders (no droopy hips), and your fingers spread for wrist support.
Modification: Use your knees but follow the cues above to gain strength!
- Side plank with leg raises, right – In a side plank position (elbow down), hold your hips up nice and high to contract those oblique’s while you lift your top leg up and down as high as you can.
Modification: Use your hand planted on the ground instead of your elbow if you need a little assistance ;)
- Side plank with leg raises, left – Same as above on opposite side.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Looooove Tabata!!! Thanks Ash, have a fantastic Friday!
Unreal! Happy Friday to you Brittney – have a kickass weekend!
That was a tough one. Sweaty mess Ty Ash
A sweaty mess is a beautiful mess! Have a great weekend Pat!
I’m a puddle of sweat. Great workout!
Great way to start to your week!
Tabata is my favourite! This one was fun.
I agree! Glad you liked it!
Loved that style of tabata rather than the same for 8 sets then switching… Im a hot sweaty mess!
Me too! It’s my new thing so I’m glad you liked it!
This was a sweaty mess but awesome I prefer this tabata then the other ones. The time flew by. Thanks Ash have a great Monday
Amazing!! That’s awesome Dawn. It’s my new favorite way!
Those side planks were killer. My flutes arson Fire.
OMG I hate autocorrect!!! My glutes are on fire!!
Made me laugh!!
Haha I love auto correct. It looks like things just got really sexual or you can barely write lol
Love the switching up – makes the workout breeze by.
Thanks Ash!!
Just about to do another one for the online training so I’m pumped all you ladies are enjoying it!!
This was my first official post baby workout and it was just the ass kicking I needed! I feel great! Thank you!
Amazing!! Good for you Patricia! Pre – baby body coming to you!
Good one. Quick workout and a sweaty mess. Wrists are a bit sore.
Use your elbows or knees when you need a break from your wrists Ker?
Good workout- I struggled with the burpees but I did it :)
Exactly….but you did it. Way to go!
Tabata…my fav :)
Lovely!
And we are off!….I am soaking wet great way to start the week and challenge!
Unreal!
First workout! Great start to the week
Way to get right on it Megan!
I did this one last month (as an extra) but there was a huge difference in my strength this time – especially on those side planks :)
That’s amazing! Love progress reports like that!
Tabata on a Monday, great way to start the week!
I thought you ladies would like that!
Trenched in Sweat!! Y-I-K-E-S, thanks Ash!!!!!
Haha amazing! Great way to start your week :)
Love Tabata especially this one!
Awesome!
Great workout! I don’t know how you keep your legs straight on the last 2 positions.
Sometimes I don’t know how either Ash!! Lol
Didn’t have time to think – it flew by! Loved it! Need to put on the AC!:)
Lovely that it’d that time of year again!!
Loved this one! Definitely got my sweat on. Thanks Ash!!
Awesome! You’re more than welcome Kelsey!
Great intense workout! Thanks!
Good sweaty morning!:)
Definitely feeling better now! That’s awesome!
done
Woo! Love this workout
I had a feeling you would Brittney! Lol
Done :) Great workout! Love that each set is 20 seconds. Doesn’t allow you to feel defeated….if it was any longer I would!
You’ll get there Stef don’t worry! Keep it going.
Another awesome workout! I’m shaking!
Was that some sort of sick joke!?
I use the term “complete” loosely hahah
HAHAHA
Ha! I was happy to be doing it in the privacy of my own home, I will tell you that. Not pretty.
That’s the beauty of it right?! Thanks for joining me….let’s do this!
My legs are Wobble City USA
Haha I always loved your comments!! Glad to have you back at it!
HAHAAHA Mel this kills me every time. Wobble City USA. HAHAHAHA
Completed! Feeling good and sweaty.
Beauty! That’s what I was going for!
I was a sweaty mess, and the side planks were definitely my weakness. But I finished it, so that’s the good part hahaha Looking forward to he next one!
done
This is exactly what I have been looking for! Awesome!
Unreal!! That makes me incredibly happy.
Definitely cardio and defiantly sweaty! Thanks!
Did you mean defiantly sweaty because if so….you rock!
done
Boom
So many new challengers this is unreal! This I love love loved!!! Update from m last challenge as the weekend was too beautiful to be inside!! Wall sit same 5:30 plank went from 2:00 to 2:30, push-up 15-25 and burpee 25-26!!! Wooooo lets get er done again this month!!! End goal 36 push-up!!!
Holy shit Kristin you’re a machine!! Love the strength increase!
You can do 36!!!
Great workout! I discovered how out of shape I am! Lol. Thanks for the challenge.
Sometimes that can feel alarming yet motivating! Thanks for joining me
Oh shit, no, but I’ll take it anyway!
Sweaty….struggled through the side planks …
They are a killer!
As this is the first time I have moved my ass since having a babe, I made it through half… however, tomorrow hopefully 3/4’s. Whew.
Try the workout I sent today as much as you can and then come back to this one at the end of the 4 weeks to see how much your strength has increased. It will be a great starting point.
You just had to start the challenge with a killer didn’t you!! Lol
That may have been the sneaky plan!!
Done. Lots of kid let interuptions however. Good thing I can pause!
Yeah totally! At least you did it!!
I am dripping!! First one down :) phew, thanks!
Boom!! Let’s get back on track this month Jackie!!
Great way to blow off a shitty ass day! Feeling much better! Thanks ash
Good I’m glad it helped!!
Finally getting caught up! Thanks for the great workout!
Yay that’s awesome Cara! Love to see you sticking with it going back to work as a new mom. You rock!
First day back after being gone for a week and boy did that workout kick my butt!!! But I need it! Those side planks with leg raises are killer!! I love that your workouts are so efficient and effective!!! Thanks Ash!
Way to get back into it Michelle! Welcome back!!!
Made it through – with lots of breaks but finished. Was tired at 11:04! Noticed i could do one leg better then the other in the side plank leg lifts.
Welcome Allethia! Happy to see you on here. It will take a bit to work your strength up but keep working at it and you’ll be there in no time!
Felt much stronger second time around. Still a great challenge.
Unreal! What a reward when you see you strength going up.
Dont have a ball yet so figured I’d do a tabata workout. Guess I like this one since this is the third time around…whoops. Still a sweaty mess.
Haha yeah that’s impressive! Hopefully every time you do it you can see you strength getting stronger and stronger.
I definitely do.
✔
Convinced my husband to join me in working out last night so we did this one cuz he really likes tabata. He was nauseated and dizzy before the end of the workout so had to tap out a bit early lol. He always beats me at everything so I was feeling pretty great that I kicked his butt at this one! (In his defense though he hasn’t worked out in a while…but still! lol) Great workout as always Ash! Thanks!