Daily Workout – Tabata Strong

Tonja-Tabata-Strong-Workout

WE ARE IN THIS TOGETHER, EVEN IF WE’RE APART

Today’s daily workout is brought to you by Castle Hill Fitness 360 instructor, Tonja Hancock – Tabata Strong. This workout is an adaptation of her Tabata Strength class that uses little to no equipment. Love this format? Let us know in the comments – live streaming classes are coming very soon!

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

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

 

COOL DOWN & STRETCH!

Tonja Hancock Personal Trainer and Health CoachTonja found her path to Personal Training after countless hours of researching nutrition and wellness. When she discovered the Institute for Integrative Nutrition, Tonja knew that she’d found a place that would give her the tools to help others avoid the pitfalls she experienced on her personal journey to wellness. During her training, she studied a variety of dietary theories and practical lifestyle coaching methods that she now applies in her Training sessions. Tonja is available for Virtual Training during our COVID closure. Connect with her here!

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Janet O'Malley
Janet O'Malley
4 months ago

Thanks Tonja! I did it with my daughter. Great workout 🙂 I miss the gym!!!!!!!!!!!!!