Legs & Core Tabata Workout
Print Workout Here
I was in the mood to really work the legs and core today, and I would like to say “mission accomplished!” Today, in total, I only need 27 minutes of your time. Let’s do this!
What you will need:
- Nothing but you today!
Warm-Up
- 3 minutes of jump rope/simulated jump rope, or whatever gets you warm!
Workout – 20/10 (20 seconds on and 10 seconds off) 8x through
Complete the exercises below in consecutively for a total of 8 sets without a break!
- Ass to the grass squat – Get as low as you possibly can while maintaining contact with your heels on the ground and your knees pointing forward.
Modification for your knees: Skip ‘ass to the grass’ and instead do regular squats as fast as you can. - Bunny lunge hop, right – With your right leg forward, bend it as deep as you can while you take your left leg straight behind you so you’re in a ‘runner’s lunge’ and then bring it up and ‘hop’ on your right foot for a real burner!
Modification for knees: Skip the ‘hop’ and do runner’s lunges instead - Bunny lunge hop, left – Same as above on opposite side
- Low plank – Hold a plank on your elbows, keeping your shoulders directly over top and your hips in line with your shoulders, legs flexed. Feel free to work through your break here!
Modification: Use your knees if you need a break! - Side plank pulses, left – Flip over to a side plank and lift your hips nice and high for the pulses!
Modification: Drop your bottom knee if you need some help but keep the top leg straight. - Side plank, right – Same as above on the opposite side
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Those bunny hops are intense! Thanks for a great Friday workout. Have a great weekend
I’m glad you think so because they kill me every time! HAHA. Have a great weekend Patricia! “See” you Monday ;)
DONE… Time to put on my onesie and grab a beer lol TGIF!
And you deserve it! Sounds like the perfect Friday night to me!
I was going to leave this one till tomorrow but felt excuses would prevent it so took the pjs off and DONE
Happy Friday!
Wow that is super hard when the PJ’s are already on Jen. High five!
Yahoo great sweat. I agree pjs and glass of vino for me.
Amazing! Love how you’re treating yourself after a week of hard work and sweat. Love it!
I was just about half way through my workout and the power went out. Since it was simple to follow, I lit some candles and finished off strong!
Get out! That is amazing! Love hearing that – talk about dedication Sarah!!
Wow oldie but a goodie. Love this workout very sweaty. Thanks Ash
that was a sweaty workout! I’m DONE!
That is what I like to hear! Nice work!
Ran out of time so could only do 6/8 but will be moving boxes this afternoon so that will make up for it ;)
Hey 6 out of 8 is better than 0!! And if you’re moving boxes that is really active and it’s likely good you saved your energy. Make sure you pull those abs in and stretch after today – it’s hard work!
1 year ago today you were kicking my ass in a Saturday class on my 30th birthday….today you kicked my ass at home! Thanks for a great year of physical fitness!
Wow really! That is so freaking cool! Happy birthday Kate! Thanks for spending part of it sweating with me the past two years.
great balance to Wednesdays workout which smashed my arms and shoulders!! Love it!
Haha glad you agree! Good work woman!
love this one!
Love Tabata! Thank you
My pleasure Ash!
now if I do Monday’s workout tomorrow i”ll be caught up
Nice work! Good for you Roxanne!
All done! Arms are really sire from yesterday but likely worse tomorrow. Love 20 seconds of hard work before switching!
Yes mentally it is a really fun workout to push through. 20 seconds is manageable!
All done. Nicole (my almost 2 yr old) decided it was a good idea to sit on my back when in plank! I have to say when I started in April I could not do those side planks and now I can and my hips a good foot off the ground! Yay
Haha that’s awesome Ash! Love that Nicole added some resistance for you AND you’re feeling stronger ;)
ASh – watching Hope and NIkki climb all over you in class is so cute. You’ve come leaps and bounds in your core, back and really overall strength since you started with me in MommyFit. Be Proud of yourself for that!
Done. Almost caught up :) It looked like Pantera was giving you a high five during the bunny hops. LOVED IT!
Haha high fives, attacking my foot…whatever entertains while you sweat!
Playing catch up from my workouts from last week!
Amazing! Better late than never!
Done .. Really enjoyed this !!
Nice! Glad to hear it. Enjoy your day Kim!
Great Tuesday workout a little behind enjoyed this one. Wish my body could bend like yours.
Have a Great Tuesday
Bending takes practice Helen! I promise you could get there with a little determination. Perhaps something to incorporate into your retired morning routine?! HEHE
A week late, but an awesome workout – thanks!
Awesome stuff! Have a good one Bobbi!
Done! I’m way behind this month – doing a little catch up now. I’ve been sick the last few weeks so trying to get back into it especially with Christmas season coming up – don’t want to undo everything I’ve done!!
Well welcome back! Glad you’re feeling better. Perfect time to start sweating again.. I won’t let you regress. You’ve made such awesome progress. We’re going to make this holiday season our bitch!
Awesome workout to finish off my weekend! Had a little extra weight added to my planks from a little cat jumping on my back haha. Thanks Ash!
wanted a extra work out this week.. oh man those bunny hops
Nice work! You just started and you’ve come on with a vengeance!
Done !
Loved this one!
Beauty!!
YAY!!! I did it!!!!! Thank you:)
Yahoo!!! You’re most welcome!!
First RF vid in a while – felt great to ‘finish’ without stopping – so good to see Miss Pantera at it again ;-)
Omg that’s amazing!!! What a feat Carolyn!! Yahoo!!
Legs are burning!
So what you’re saying is you were warm today even though it was cold out. You’re welcome.
Could of played connect the dots of sweat on the mat! ?
Haha that’s perfect! Nice work Jenn!!
Great way to start the day!
Good morning I am super sweaty after that one. Thanks Ash!
Anytime Andrea!!
Usually HATE tabata and the time goes by slow but this one felt quick lol!! thank you!!!
Came back for 3 rounds
You’re on a roll here!!
Needed this workout today. Trying to get back on track and ready for the tight and toned challenge. Thanks Ash
You’re so organized. I’m sure you’ll be fine!!
I really needed all these workouts as this week has not been the greatest eating wise with a few friendly celebrations. Off to the grocery store shortly to set up this week to come back with force for my own 10 day focus :) Thank you ♡
Awesomeness lady. Way to rebound.
Done. Again. Got lower in the squats this time. Neat. ;-)
Wow good for you lady!!!
Dragged my tired ass into the garage tonight to do this… game changer! more energized and happy now :)
I know that feeling!! Nice work lady!!