Total Burn
Print Workout Here
It’s your fav ladies! Bring on the Tabata! You’re going to feel crazy strong at the end of this. Hells yeah! Just shy of 20 minutes to squeeze this guy in. Give it everything you have, it’s only 20 seconds!
What you will need:
- Just your sexy self + set of heavier weights, I’m using 15lbs
Warm-Up:
- Running on the Spot+ Squat and Kick Back + Pop Ups + Torso Twists
Workout: 5 times through, 20/10
Set 1
- Switch Lunges – Step back with your right foot and bend your left knee low to the ground jump up and switch your legs in the air so you switch into a left lunge. Move through these quickly.
Modification: You can lunge pulse on the right side than switch sides the next set and split the final set or do alternating lunges. If you can’t lunge than stick with squat pulses.
Around The World Arms– Legs in a wise stance with knees slightly bent. Grab one weight and make a big circle with your arms in one direction and be sure to switch directions each time.
Modification: Make the circles as big or little as you like or your shoulders can handle. If this isn’t for you than just do bicep curls instead.
Set 2
- Side Lunge Pops– Step into a wide squat and bend through your right leg making sure your left leg is nice and straight. It should never bend during this move. Once in a low side lunge position pop up off your right leg so you really feel that bum get charged up. Switch legs each set. For your last set alternate your sides.
- Squat and Press – Get into a nice low squat holding both weights at your shoulders. Stand up quickly pushing down through your heels and raise your weights up over your head exhaling as you do this. Lower the weights back down than get into that squat again and repeat. Use the power of your legs to power those weights up.
Modification: If you can’t do shoulder presses, do squat and curls.
Set 3
- Donkey Kick Extensions–Get into table top position and make sure your back is flat, you don’t want your back to dip here. Extend your right leg back and keep it nice and straight than pulse it up without curling through your back. Push through your heel and try and get your leg in line with your hip. Switch sides each set. For your final set flip on your back and do bridge lifts.
- Dead Bug Extensions–Laying on your back bend your knees 90 degrees so your feet are flat on the floor. Tilt your hips so your back flattens to the floor. From here extend opposite arm and leg and bring them as low towards the floor as you can without your back popping up. This is crucial. If you need to extend your arms and legs up instead of out that is fine. If your back cannot stay flat keep one foot flat on the floor, or if this feels too easy than raise the leg that isn’t being extended so it is in line with your hips.
Cool Down
- Complete 5-10 minutes of nice gentle stretching.
Tabata workout is my favourite workout! I especially like how you broke it down into 3 sets. Thanks Nicole, have a great week!
I love tabata too! Great work chicka!
That was excellent, thanks Nicole! Definitely saving it to my faves :)
Wooohooo! What a compliment Catrina! Great job!
Excellent! Baby woke up just as stretching began, so I’ll have to come back to that shortly.
Perfect timing! High Five!
Amazing first workout back. 2 weeks was too long. Thank you!
Welcome back and way to rock it!
That was a great, quick workout! Thanks Nicole, Tabata is my fave! I also love how you call it “bedroom bum”!
That’s exactly what it is!!! :)
Done and feel great! Thanks, Nicole ;)
Well done Bex!
Love love love Tabata! Was looking forward to this all day!
Hurray!!! Everyone seems to love Tabata. Can never go wrong with it it seems :)
Great one. Love the side pops. Thanks Nicole.
Your bum should love them today too hehehe
Good one!
High five!
Good one! Loved it!
Hells to the yay trace!
Loved it :) Flew by too- feeling good!
Ride that feeling chicka!
i liked that one!
Way to go Jenn!
Steller Nicole! Thanks!
High Five Kristina!
High fives Nicole! Loved it, thank you!
boom!
Had the stomach flu since Saturday. Got this done now but not feeling so hot after it lol.
Yuck :( I hope you’re feeling better for tomorrow lady. Take it easy today
Done. :) I’ve been slacking lately so it felt nice to get back into it.
OMG Kim clearly so was I! Sorry for the delay! I’m so glad this vid was the one to help get you back in to it! Well done and ride that feeling!
Quick and efficient! Happy Mother’s Day to me!!!! Thanks nicole!!
What a great way to spend some you time on Mommys day! Love it!
You are a ray of sunshine! Thank you!
You are always too sweet and such a force!