Guess what… it’s Workout Wednesday again and with it comes a printable Tabata workout that you can do in the comfort of your own living room. A little background in Tabata training: Tabata was founded in Japan by Izumi Tabata. In two groups of athletes, he compared moderate intensity training with high intensity interval training.
He found that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate intensity training only improved their aerobic system, with little or no change to their anaerobic system.
With this in mind, this workout is meant to push you. You should try to keep your heart rate up for each set and for the strength bursts you should give it your all (especially with the gorging holiday tomorrow). Good luck!
Download this free printable workout.
The following are terms used for this workout. For a full list check out my workout terms glossary.
Begin in a standing position. Drop into a squat position with your hand on the ground. Extend your feet back in one quick motion to assume the plank position. Return to the squat position in one quick motion. Jump straight into the air as high as possible. That’s one rep.
Dead Lift Toe Touches
Stand with feet a bit closer together than shoulder-width. Bend forward at the waist with a straight back, arms hanging straight down from the shoulder. Bend through your knees, then lift your chest by pulling your shoulders back and down, head in line with the rest of your body. Then straighten your legs and lift up on your tippy-toes.
Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Switch back, that’s one rep.
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.
Take a big step backward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.
Start by lying on your back on the floor, cross your arms over your chest or place hands behind head or neck. With feet flat against the floor and knees bent, lift upper and lower vertebrae from the floor. Lower back to the floor with control. That’s one rep.
Starting in a standing position with knees slightly bent and chest forward, quickly jump from side to side over an imaginary line. Land each time with feet hip-width distance apart. When you land where you began (2 jumps) that’s one rep.
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Jump straight up as high as you can landing back in a squat.
Happy Thanksgiving Everyone!
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What are you thankful for this year?