Power Tabata
Print Workout Here
This 16 minute Tabata smasher is sooo good! It’s gonna fly by, burn, bring power and leave you good and sweaty. You are working through your breaks here ladies so it’s basically a 5 minute Tabata circuit with no rest. YES! You will have about 15 seconds between sets. Who’s ready to dominate?
What you will need:
- Just yo’ sexy self
Warm-Up:
- Jump Rope + Squat and Arm Circles + Squat and Side Reach
Workout: 20/10 8x through but you will be working through your 10 second break in all moves, except 1 move. That will be noted below.
Set 1 – This is your warm up so work through the following moves however you wish
- Bum Kicks – basically running on the spot
- High Knees – Get those knees up or march on the spot
- Jumping Jacks – modified or full
- Jump Rope
- Side to Side Lunge Reaches – reach your right foot out to the side and twist your body to reach towards your right foot with your left hand
Set 2 – The first move in these next sets you will do for 20 seconds and the second move you will do for 10 seconds
- Forward Back Squats: Get into a squat position and then jump your body forward and then back to your starting position. Be sure to land low and soft so your knees don’t take a beating.
Modification: If you can’t jump these then step forward and back into your squats - Footballs Runs: Bend those knees and run on the spot nice and low to work that lactic acid out
Set 3 – you will rest between each plank (if you wish) for the 10 second breaks
- Extended Plank – Get into a high plank position from your knees or toes. Then extend your arms as far forward in front of you as you can. You can also stretch them wide to the side to isolate those obliques. I switched between these every 20 seconds.
Modification: If doing this from your knees is too easy but toes is too hard then extend one leg back pushing through your heel and be sure to switch legs each time. You can also do a v-sit and open and close your arms from side to side.
Set 4 – Do this set the same way you did set 1 and 2
- Hip Raise – Laying on your back bend your knees 90 degrees then lift your toes up to make sure you are isolating your hamstrings. Roll your hips back to flatten your back to the ground (like you’re getting into dead bug) then raise your hips as high as you can into the air essentially coming right up on your shoulders. Raise those arms up in the arm to activate your core more.
- Clam Shell: Once the timer goes keep those hips in the air and then open and close your knees like a clam so get those glute meds, or side bum. This will burn!
If you feel this in your lower back that’s fine. Your bum muscles are part of your lower back muscles so it’s actually strengthening your lower back. With that said, take breaks as needs to relax your back so you can keep moving forward.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
loved this one! thank you Nicole!!
Amazing Lisa!
Great lunch time sweat session!
hells yeah!
Thanks Nicole! I also loved this one! I feel like my ass should be inches higher now! haha
it’ll be rock solid tomorrow!
Those bridges are evil!!! I’m going to ve feeling that one forever!
Yummy bummy!
Awesome workout. Love the no breaks. Thanks Nicole
me too! Loved the extra push through
Done! Great start to the week!?
oh hells yeah!
Done!!
High five girl!
Done and Done- great workout. Thx ;)
woot woot!
Those bridges and clam shells though. More intense than they look lol
Absolutely. Booty for days!
Had some good laughs while belle climbed during this lol
extra core workout!
This is the first workout I’ve done in months! I’m 5.5 weeks post partum and so excited to get back into it! Thanks Nicole, definitely going to feel that for the next few days!
Oh man I had no idea! Congrats lady! What an exciting time for you and your growing family!
I loved this!
Wooohooo!
Wow I needed this but was dying still from your amazing power fit class and kaylies as well. Ty Nicole. Happy thanksgiving
I hope you took a much needed break over the weekend after a killer week last week then :)
Fell of course after receiving the bad news that I feared with my knee but have been working hard at physio to get back at it and this workout was a perfect kickoff!
Stick with that physio lady! It’s frustrating especially when you start making great fitness gains but you don’t want to end up taking 2 steps backwards. Listen to that body and it will guide you. :)
This was great!
Boom ?
High Five lady!
Butt is on fire !!between spin yesterday and today’s workout .holymoly. This assis on fire?Love it ❤️
Buns of steel!
Really enjoyed that! And the stretch was great too! Thanks Nicole!
Amazing Amber!