Tough with Tabata Workout
Print Workout Here
Buy my shirt here
This seems to be one of the RF member favourites, so here it is for your first time in 2015 – TABATA! Today, I need 30 minutes of your time. Let’s do this!
What you will need:
- Optional: Ugi ball or workout mat
Warm-Up
- Included in the warm-up
Workout – 20/10
- Jump rope – Do this tabata style as well!
8x through
- 3 skull crushers w/ 3 jump lunges – Even if you don’t have a weight, you can still ‘skull crush’ a workout mat or simply go through the motions. It’s meant to get your lower abs working and make you sweat!
Modification: If you cannot jump the lunges that’s cool my friends – just alternate your lunges back ;)
8x through
- Runner’s lunge with bunny hop– Alternate sides after each 20 second set
With your right leg in front, step your left leg straight back as far as you can (like you’re about to start a race) and then jump your knee up towards your chest.
8x through
- Low squat with heel lift – Drop your butt as low as you can in these squats then lift your body up while also lifting your heels to get a little calf and butt contraction. If you push your hips forward it will help with your balance!
8x through
- Crab kicks – Start by sitting on your bum and then taking your arms behind you (fingers facing forward). From here, lift your butt up, and then alternate kicking or jumping your legs up to create an ab crunch.
8x through - Ab push – Lying on your back, lift your knees up so they lie directly over top of your hips, and your feet are in line with your knees. Now, all you’re going to do is place your hands on your thighs and push push push! Make sure you keep your lower back flushed into the ground, and your abs in tight!
8x through
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get Sweaxy!
Ashley Dale Roy
Great morning sweat session. Love Tabata :)
Yahoo! I knew you would; )
Charlotte could hear your voice but couldn’t find you!
Omg that’s so cute. Awesome way to start your day Michelle!!
Love it, thanks!!!
My pleasure Tami! You’re on an awesome roll right now!
done. woop.
Yes yes yes! You rock.
I ate my last mini egg last night and this helped me get back on track this morning. Thanks Ashley!
Good I’m glad! Did you know one mini egg is 16 calories! Crazy. Glad you were able to sweat it off
16 each? Shit. I better do this three more times through. And then run a marathon.
Haha no that’s not necessary… You did well! It’s all about the balance :)
Well the challenge started off with a punch! Time for a nap!!
Don’t forget your post workout meal first lady!!
Too many pastries over the weekend! I really felt that one! Feel amazing now, though!:)
Unreal! Thanks for starting your day with me :)
Great start to the week!
Thanks Ash!!
Right on! Enjoy the rest of your day off Angelika!
Whew! That was a tough one, especially after Easter! Great start to getting back on track!! :). Thx
I bet! Thanks for joining the second challenge Cara! You’re rocking it!
Just finished my first workout in over a year and a half! I was sweating during the warm up! I pushed through (with modifications) and I feel incredible!
Thanks Ash!
Holy shit Julie good for you! That’s incredible! Take the modifications as much as you need. As long as you’re moving, sweating and working at your personal best, you’re doing it perfectly.
Oh My Gosh Ash thay killed me. I soaked. May not be able to move tomorrow. Oh how I miss you. Thank You
I love that you miss getting your ass kicked. Well done lady! Thanks for joining us!
See I can’t even spell I am shaking so much.
Haha I know exactly how you feel!!
Nice way to start the challenge and end Easter wknd:) thanks ash
My pleasure Jo-Anne thanks for joining the second challenge!
Shit that was hard!! Thanks Ash…great workout!
The name came with some truth! Thanks for joining me Lisa!
Much needed ass kicking after a weekend filled with not the best eating and drinking choices! Thanks :) :)
My pleasure Amanda! Thanks for joining the challenge this round. Wedding bells around the corner!
This was a great workout for after the long weekend! Thanks Ash!
Awesome sauce! You’re more than welcome
Felt great after this workout. Nice and sweaty ; ) I’m feeling my energy level rising. Love love love all your mini workout posts do them everyday.
You’re on top of shit right now Ash I love it! A busy Mom of two taking total control.
Thanks for making me realize all my endurance loss during my too long break!
My daughter wants to know what your cats’ names are. My 1 and 3 year old kids rocked this workout with me!
A little push in the right direction!
Tell your daugher that the orange one is Gordon and the spotted one is Pantera! So cute Melissa!
Love Tabata…thanks Ash
Thanks for joining me Jen!
Yup as crazy as first time. Happy Monday. Ty Ash
Haha right on! Happy Monday Patricia!
If the challenge just gets harder from here I don’t know if I’ll make it lol. Great workout Ashley!
You’ll totally make it Ash! I’ve seen you work hard like a machine! Let’s do this!
Thanks Ash! Mark did this one with me and quit halfway through! haha!
Tell Mark I said to suck it up next time and remind how much you dominate!
Oh how I’ve missed you!!! …thanks Ash!!!
Haha thanks Lisa! I hope you were listening to some hard rock!
Mission accomplished…barely
Nonetheless… Accomplished! High five Nicole!
My 4week challenge is starting today. Workout done, no more excuses!
No more excuses is right Michelle! Let’s nail the nutritional side of things this time around too! You can do it!
Work out done….. definitely surprised my body with that. Thanks Ashley.
Ahhhhhhh, that was fabulous! Thanks again! I couldn’t manage the bridge stretch at the end – that’s how good it was! LMAO!!
Haha omg haha that’s incredible! Glad I could be of service to you lol
That was an awesome workout! Great way to start the challenge off! Thanks!!!!!
Beauty! That’s awesome!
Done even with feeling a cold coming on! Such a good workout – my legs are burning and I’m “so sweaty” as my 2.5yr says! lol Thanks!
Sweat that cold right out! Right on Michelle!
Done, and in need of a nap now!
Haha these should energize you! You’ll get in the groove
Done
I love how you picked a workout with bunny hops for after Easter! Love me some bunny hops too! thanks ash!
I’m hoppy you liked it!
Round two! Love tabata….thanks Ash!
My pleasure!
Ashley, that was great. First time in a long time. Thanks!
Yeah I was so pumped to see you joined Carolyn!
Done! This is gonna hurt on Thursday!
That’s the plan but lucky for you there’s another workout to do! Lol
Never mind shaking during the last ab workout. I was still shaking during the stretches. No joke! Needed that!! :)
Haha I guess you were pushing yourself pretty damn hard!
Love tabata workouts! Feeling good, particularly liked the Ab push, never did that one before!d Thanks for the great workout!
Yeah Sandie! You’re on track and ready to rock this month. Glad you learned a new move too!
Great work out! Thanks!
My pleasure!
Workout done. Kids did it with me lol. Nikki got on my belly when we were doing those ab leg kicks. Killer! I can’t do any high impact so what should I do instead of skipping ? I just did butt kicks this time.
Yes I loved that your little girls were involved! Instead of jumping Ash do side to side steps (like a jumllpig jack but without jumps), squats, butt kicks, knee ups, dancing…whatever gets the body warm really!
Had to switch it up and did a morning work out today!!! loved it! Happy Round 2! I was thinking I am going to do a fitness testing too like the old days (pushups, wall sit, plank) to see if those get better!
I not only love morning workouts, but I’m a huge fan of that challenge idea. May throw that into next week!
What a workout!!!! I definitely have missed my sweat sessions, I now have no excuses just have to keep pushing :D
Jess happy to see you fit this in! Right on!
Wow what a workout!! Thanks Ashley:)
Nice to see you on here Andrea! Thanks for joining me for your sweat session!
done
Right on!
lol, ow. My thighs are on fire.
I’m caught up on the first 4-week challenge though :) tomorrow, I’ll do challenge #2!
Beauty!
Holy!!! Got a major sweat going with this one…..thanks
My pleasure Andrea!
sweaty very sweaty!!!! Thanks Ash!
No thanks for working hard with me Ash!
Done! A little tough for a beginner but I’m starting slow and doing as much as I can for each segment! Look fwd to the day I can get thru the entire workout!
I’m so happy to see you’ve done this Angela! Chip away at it a little bit at a time. Just stick with it and as soon as you know it, you’ll be pushing the whole way through
My TV would not load the website and this one was the first that popped up on YouTube; love tabata!! .
Love the shirt too ;)
Oh no sorry to hear that it wouldn’t load. Is that typical for you? Something I can look in to!! Glad you found another one to do, and you liked the shirt as well :) Enjoy the rest of your weekend Danielle!
Not atypical…but usually it is user error. Generally there is a child around to help out but not today ;) all that matter is I got something in and feel good for it!
Good to know!!