Tabata Arms & Abs Workout
Print Workout Here
I love this workout! So much fun, yet so effective! I think you ladies will like this one since it has both strength and abdominal focus. Have fun and work hard! Today I need 27 minutes of your time :)
What you will need:
- Jump rope + weights
Warm-Up
- 3 minutes of jump rope
Workout Reps – 20/10
Complete the exercises below consecutively for 20 seconds on and 10 seconds rest, for a total of 8 sets.
- Squat and bicep curls – With your feet hip distance apart, do a low squat followed by bicep curls with your elbows tucked in tight towards your rib cage.
Modification without weights: Squat jumps - Stationary lunge w/ shoulder press, right – Separating your feet almost the length of the mat, keep both hips pointing forward while you bend both knees 90 degrees to really work the legs. While you do this, press the weights overhead towards each other with the palms facing forward.
Modification without the weights: Stationary lunge pulses - Stationary lunge w/ shoulder press, left leg forward – Same as above on the opposite side.
- V-Ups – Start by lying on your back really pushing the lower back into the mat, arms behind you, legs stretched out. Consider this your starting position. From here you’re going to lift your body up so you’re sitting on your bum and your arms and legs are making a ‘V’ shape as much as you can. I like to bend my knees a little to alleviate any back pain, but if you can keep them straight, cool shit, do it!
Modification: If you can’t make it up all the way to your bum, still move the arms and knees towards each other on the exhale. Just keep the lower back on the ground the whole time. - Side V-Ups, right – Same thing as above, but on your right bum cheek only and with your right hand staying on the ground.
Modification: Bend your knees nice and deep if you need it to be a little easier. - Side V-Ups, left – Same thing as above on the opposite side.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Great Friday workout! I hate side v ups but the tabata helps me suck it up and do them!
Yeah totally! Haha that’s why I put them on a tabata day. I get it. Good work!
Holy crap I stink. Drenchied. Much needed for busy weekend. Ty Ash
Stinky Pat! Haha. Have a shower and feel like a million bucks over your busy weekend!
Great workout today
Nice! Glad you enjoyed. Thanks for sweating with me Kim!
loved it and your shirt!
Haha awesome! Score on both accounts! I have an Etsy shop you can buy it from sometime! I also do month challenges so you ladies can get entered to win them for free. Stay tuned!
That was great! I needed that after the week I had! Thanks Ash!
Perfect! That’s so nice to hear.
Done
👌 amazing have a good day Jen!
I needed that ab workout!! Thanks Ash:)
Perfect! You’re welcome!
My whole apartment smells of my sweat – I love it! I think this is one of my all-time favourite workouts ever! Thanks Ash!
Oh beauty! Mark this one down and come back to it on one of those days you’re not in the mood but need to move!
Awesome workout to start my weekend! Now off to eat a ginger molasses cookie as a treat! Thanks
Yeah good call! So good!
Perfect Saturday night workout! Off to a relaxing eucalyptus bubble bath!
That sounds perfect April, good for you! Enjoy!
Done! Modified the lunges with butt strengthening and v ups with the diastasis corrector exercises, but done!
Nice work woman! Love the modifications!
Awesome Michelle! I love that you learned so much from that video and are able to work it into your routines :)
This was a great Sunday morning workout! Thanks.
Thanks for sweating with me and sorry for the late reply!! You’ve been so awesome at commenting lately Anna, keep it up!
All done :)
OMG when you said we were half way I almost died . I thought you were going to say only one more. lol
Haha, but you made it right!! Good work Roxanne ;)
Loved that :) and I even rolled out with your video after as per my new goal of once a week rolling (not near as much as I should but start somewhere!
Good for you! Sometimes I need to start incorporating back into my regular routine. Thanks for the reminder Kristin :)
That was hard, loved it!
You and your weights! Can’t same I’m surprised you liked this one ;)
so hard to fnd time to work out right now, but I’m so glad i did that one. Thanks for a great workout!
Sandie!! So awesome to see you commenting and fitting this in. You rock!
all done. always a favourite!!
Beauty! Glad you enjoyed it :)
Done! sssWWWWEEEEAAATTTTTYYY! Cheers!
Haha nice! Happy to see you keeping up with this over your holidays Heather!
sweat fest!
Perfect! Hope this means you’re feeling better and ready to enjoy Christmas with your family!
Oh Tabata how I have missed you :) Awesome! Loved it
We all need a little tabata in our life ;).
Breathing much better today. Feel good after that one!
Pumped to hear you were feeling better in time for Christmas!
Trying to get caught up, figured this one would be the least activating back wise…just modified the ab stuff. Now bring on the ice pack and homemade baileys
Haha good call! Hope you’re feeling even better a couple days later ;)
Didn’t have time to do this last week but after eating a lot the last two days I went back to do this tonight. Shoulders are angry!
Nice! I’m most certain it helped to work some of the extra treats off!
Going back to do these workouts. Oh how I remember how weights used to kill my pencil arms!:)
Nice work pencil arms Lol 💪
Damn….redone! On to catch up with the rest today! Needed this belly one after last nights pain! Woot=ish! lol
☺
I only did one warm up…went straight to the meet of the work outs ….I’m done now…but I feel A LOT BETTER! I am prepping food today to …so will be tasting nothing but the good stuff! lol
Done! Lacking energy tonight so it felt really hard but I persevered through it! Glad I did! :)
I bet you are!! Nice work Michelle!!
Done!!
Yahoo!! Happy hump day!!
Glad to see that Pantera was just as involved in this workout as my cat, Pickle, who sat on my mat for almost the entire time (except for when he sat on my computer and fastforwarded the workout). I have absolutely no idea how many sets I did because of that, but it feels good!
Haha Pickles is a smart guy!! So happy you’re feeling good and back at it!!
Done. So sweaty. Could only handle 5 lb weights for the lunges/shoulder press and v-ups were tough to control (weak abs!) but bending knees helped. Thank you.
Great push and modification. You rock Jackie!
I forgot how much I love this one! Feeling awesome!
It feels good to feel strong doesn’t it?! Thanks for pushing with me!
Wowzers
Whammy ????
Nice, thanks
Anytime Ash!! Happy to see you’re squeezing this in with your transition back to work.
Done?
????
Done
??????
ahh missed tabata!!! thank you!!!
You’re most welcome!!!
Love Tabata for making things like v-sits move so quickly! Thanks Ash!
First of many this week! Hard core week ahead which will hopefully combat some of the bloating from 2 weeks of bustle and eating! Can’t wait for September refresh for food!
Managed to do this one minus the squats and lunges to save the bummed knee and still felt it. Better than the couch I say!
Did this at my Mom’s – no weights in sight so grabbed 2 large cans of tomatoes – better than nothing. Also modified the v-sits to flat-crunches and side-planks…worked well!
Love your creativity! Awesome work lady!!
So sweaty!! omg that was awesome! Thanks, Ash
Sweaty is exactly what I like to hear!! Awesomesauce!
Done earlier. Helped to balance my cookie exchange.
Perfect ?
That’s almost my favourite Tabata workout (even though I quite liked that one). My favourite style is completing all sets of one exercise before moving onto the next. Feel awake and sweaty. Thanks Ash!
Sometimes going back to the roots is the best! Get it over and done with!
Felt great! Loving my hour lunches now! I can actually finish them ;)
That’s unreal Ash!! I’m glad it’s working for you!
Done like the kids at school this week!
Heck ya I’m done
Awesome!
Done!!! Felt great!
Done feeling a little tired today but walked dog and pushed through. Ty ash.
blah! Ate very poorly today and sure felt it for that workout. Zero energy or coordination.. Just a good reminder to myself how truly important nutrition can be :)
Good one. Sweaty mess
Really loved this! I didn’t realize how much I’ve missed Tabata lately! Thanks, Ash!
Better late than never ?