Daily Workout – Tabata Strong

WARM-UP

CARDIO TABATA # 1

STRENGTH CIRCUIT

Do each exercise here for 20 seconds of work and then 10 seconds of rest alternating the moves for a total of 4 rounds each or 8 rounds total.

• Scissor Jacks (demo here)
• Mountain climbers (demo here)

Complete a descending ladder of these two exercises starting at 10 repetitions down to 1, alternating the moves.

Example: do 10 sumo squats, then 10 bicep curls, then 9 sumo squats, then 9 bicep curls, etc.

• Sumo Squat (feet are wide, toes turned out)
• Bicep curls (use dumbbells, bands, gallons of water, or a small child 🙂 )

MAIN WORKOUT

CARDIO TABATA # 2

STRENGTH CIRCUIT # 2

Do each exercise here for 20 seconds of work and then 10 seconds of rest alternating the moves for a total of 4 rounds each or 8 rounds total.

• Frog Jumps (demo here)
• Air squats

Circuit. Each exercise for 30-seconds, after you complete all rest for 15 seconds. Do the circuit 3 times.

• Forward and back lunge – left leg only
• Forward and back lunge – right leg only
• Tricep push-ups
• Floor hip extensions (hip bridges)
• Hand release push-ups (see below)

Hand Release Push-up Example (modify by doing on your knees)

CARDIO TABATA # 3

STRENGTH CIRCUIT #3

Only one move here Skaters. Do 8 rounds for 20 seconds of work and then 10 seconds of rest.

See a demo here

Complete an ascending ladder of these two exercises starting at 1 repetition up to 10, alternating the moves.

Example: do 1 sumo squats, then 1 bicep curls, then 2 sumo squats, then 2 bicep curls, etc.

• Sumo Squat (feet are wide, toes turned out)
• Bicep curls (use dumbbells, bands, gallons of water, or a small child 🙂 )

TABATA STRONG ABS

Do each exercise here for 20 seconds of work and then 10 seconds of rest, alternating the moves for a total of 4 rounds each or 8 rounds total.

• Walk-out planks (switch which arm leads)
• Flutter kicks