16 Minute Tabata + 10 Minutes of Stretching | Royally Fit

16 Minute Tabata + 10 Minutes of Stretching

by | Sep 17, 2018 | Members, Mini Band, Ugi or Slam Ball, Under 20 Minutes, Weighted Workouts, Workouts | 63 comments

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16 Minutes of Tabata + 10 Minutes of Stretching
Print Workout Here
Buy Mini Bands Here OR Buy Ball Here

Today I wanted to do a mix of strength to cardio, and then wrap it up with a NICE BIG STRETCH.

What you need: Set of weights, mini band and ball if you have one (could use a pillow)

Warm-up: Included in your warm-up today by not using weights.

Workout: We are doing each exercise for 20 seconds on, and 10 seconds of rest, 8 times through.

  • Mini Band Squats w/ Weights:Please complete the first 4 sets without weights so you can warm your body up, then grab heavier weights (10-25lbs each) and do the last 4 sets with them to up the ante. Start with the mini band around your upper thighs, your feet separated just a little further than hip distance apart, and your knees pointing forward as you come down.
    Modification to make it more intense…..do jump squats!  I’m just not personally ready yet.
  • Mini Band Donkey Kicks: With the mini band around the arches of your feet, start in a table top position, keep the abs engaged, and then rock that butt by kicking your leg out and up to hip level (or a little higher) to really work your gluts. This is a crazy amount of core too, so make sure you keep the abs tight and your hips leve.
  • Ball Floor Slams (could use a pillow): Really watch your form here so you’re getting the full benefit and you don’t hurt yourself. This is a crazy amount of cardio, but if done properly, it also works your arms, core and legs too.
    Please watch the video for details on this one.
  • Bridges + Pronated V-Pushes:With the band around your thighs and your feet hip distance apart and knees bent, thrust your hips up into a bridge position and while at the top of your reach, just push your knees out a tiny bit.After 20 seconds, you’re going to work the abs by taking your hands under your bum, and then your legs out on a 45 degree level.  From here you’re going open and close your legs slow and controlled to work the lower abs and inner and outer thighs at the same time ;)
    Please watch the video for this as well. 

Cool-down:10 minutes of stretching and cooling off this time!

Make today badass,
Ash xo

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63 Comments

  1. Khare16
    Khare16 on September 17, 2018 at 6:02 am

    Loved ending with the stretching!!!! Thank you!!

    Reply
  2. Patricia Green
    Patricia Green on September 17, 2018 at 7:10 am

    This was great. I loved the longer stretch session at the end!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on September 17, 2018 at 9:38 pm

      Amazing, I’m glad you stuck around for it!

  3. Patricia Best
    Patricia Best on September 17, 2018 at 9:52 am

    I’m so loving the mini bands! That was quick but I’m certainly feeling it! Thank you!

    Reply
    • Ashley Gabel
      Ashley Gabel on September 18, 2021 at 7:47 pm

      Loved it. Thank u

  4. Ashsavage
    Ashsavage on September 17, 2018 at 10:18 am

    Felt great

    Reply
  5. TJ1977
    TJ1977 on September 17, 2018 at 10:19 am

    Thank you so much!!

    Reply
  6. Andrea Was
    Andrea Was on September 17, 2018 at 10:58 am

    Great workout, much needed stretch!! Thanks Ash!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on September 17, 2018 at 9:38 pm

      I’m so happy you enjoyed it Andrea!

  7. janchoi
    janchoi on September 17, 2018 at 5:36 pm

    I really liked the tabata/mini bands combo!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on September 17, 2018 at 9:39 pm

      Lovely! This is good news because I am obsessed lol.

  8. April Patch
    April Patch on September 17, 2018 at 6:43 pm

    Happy Monday! Needed that stretch. Pigeon pose is my favourite!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on September 17, 2018 at 9:40 pm

      Isn’t it just glorious!? Happy Monday lady!

  9. anniere
    anniere on September 17, 2018 at 7:31 pm

    loved this workout!

    Thank you!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on September 17, 2018 at 9:40 pm

      Anytime!! Thanks for fitting me in on your Monday!

  10. goodwink
    goodwink on September 17, 2018 at 9:19 pm

    Just what I needed!

    Reply
  11. Kim Ruis
    Kim Ruis on September 17, 2018 at 9:23 pm

    That’s going to hurt tomorrow. Thanks Ash!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on September 17, 2018 at 9:41 pm

      That’s kind of my hope, so yay!!! Hehe.

  12. JackieWeaver
    JackieWeaver on September 18, 2018 at 11:14 am

    Dripping sweat in such a short time! Love it.

    Reply
  13. Amanda Savoy
    Amanda Savoy on September 18, 2018 at 11:47 am

    Loved this one Ashley!! Thanks! Man that stretch afterwards felt amazing!

    Reply
  14. Jennifer Wiggans
    Jennifer Wiggans on September 18, 2018 at 4:45 pm

    That was a good one. Thanks for the burn

    Reply
  15. Kendra Lawrence
    Kendra Lawrence on September 18, 2018 at 5:14 pm

    That was exactly the combo I needed today. Thanks! On a side note I love your pants!!

    Reply
  16. Patricia C
    Patricia C on September 18, 2018 at 8:10 pm

    That was a great burner ty ash xo

    Reply
  17. Gillian Buckley
    Gillian Buckley on September 19, 2018 at 3:32 pm

    Nice mix! Thanks, Ashley!

    Reply
  18. Rebeca Olivares
    Rebeca Olivares on September 19, 2018 at 5:41 pm

    Thanks for another great workout!

    Reply
  19. Kristina Bergeron
    Kristina Bergeron on September 19, 2018 at 9:21 pm

    Perfect timing for a good stretch!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on September 23, 2018 at 9:00 pm

      Got great feedback on the stretching!!

  20. Angelika Henning
    Angelika Henning on September 19, 2018 at 10:21 pm

    Done and done
    Awesome

    Reply
  21. Nicole Smith
    Nicole Smith on September 20, 2018 at 3:07 pm

    This workout was great, but that stretch was everything.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on September 23, 2018 at 8:59 pm

      I’ll be doing more of the stretching, great feedback!!

  22. Octane
    Octane on September 21, 2018 at 1:37 pm

    Used the bands and did jumping squats !! Yep love the pain?

    Reply
  23. Jackie Dixon
    Jackie Dixon on September 22, 2018 at 8:15 am

    Did this Thursday morning while home with sick children. Forgot to comment. Loved the long stretch!

    Reply
  24. Mandy001
    Mandy001 on September 27, 2018 at 6:08 am

    Loved the mix in the workout, didn’t have time for the stretch, but appreciate this!!

    Reply
  25. Kendra Lawrence
    Kendra Lawrence on September 14, 2020 at 5:15 pm

    Still love this one!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on September 18, 2020 at 2:01 pm

      I love that you love the old ones! It’s good to do workouts you’ve done before and see yourself improve!

  26. Kim Ruis
    Kim Ruis on September 17, 2020 at 6:46 pm

    This is a great quickie workout. Stuck around for the much needed stretch as well.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on September 18, 2020 at 2:03 pm

      Stretching is so important! I’m glad to hear it!!

  27. SHERRYEKSTROM
    SHERRYEKSTROM on September 17, 2020 at 8:06 pm

    Loved the extra long stretch at the end!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on September 18, 2020 at 2:04 pm

      It is so important to stretch :)

  28. Jennifer Wiggans
    Jennifer Wiggans on September 18, 2020 at 6:29 am

    Happy Friday

    Reply
  29. anotherwalker
    anotherwalker on September 19, 2020 at 11:07 am

    Great workout to start my Saturday! By the end I was motivated to carry on and workout a little longer then the 16 mins ?

    On a side note love you pants!!

    Reply
  30. Amanda Savoy
    Amanda Savoy on September 20, 2020 at 10:13 pm

    What a great way to end my Sunday! Thanks for this workout Ash!!! I needed that stretch as well.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on September 21, 2020 at 2:14 pm

      You are amazing!! Way to stick around for the stretch :)

  31. slambs5
    slambs5 on September 13, 2021 at 8:34 am

    great start for a Monday~ thanks!

    Reply
    • Jennifer Wiggans
      Jennifer Wiggans on September 14, 2021 at 6:24 am

      Done! Thanks

  32. julieboak
    julieboak on September 14, 2021 at 5:30 pm

    Loved this one Ash! The longer stretch at the end felt amazing :)

    Reply
  33. Jackie Dixon
    Jackie Dixon on September 18, 2021 at 8:22 am

    Perfect. Loved it. Needed the stretch badly.

    Reply
  34. cmccallion
    cmccallion on September 18, 2021 at 8:39 am

    Really needed that longer stretch today! Thanks!

    Reply
  35. cmccallion
    cmccallion on January 15, 2022 at 8:04 am

    Bookmarked this to come back to for the stretching.
    Felt like I needed it after trying the Cardio Kickboxing video this morning.

    Reply

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