BEGINNER | ALL OUT

This Tabata has you going all out. While it's a bodyweight workout, you'll quickly realize you're not going to miss weights.

Tabata's follow a 20-seconds on/10-seconds off work/rest pattern for 8 rounds. I know that sounds like a lot, but it only clocks in at 23 minutes (after your warm-up and whatever cool-down you'd like to do).

We like WOD timer's that have a Tabata function so you can focus on the work and rest cycles without watching the clock. They're available in any app store.

REMINDER:

  • Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
  • Hard count: 1, 1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.

 

WARM UP

8-10 x reps Reach, Rock, Lifts
8-10 x reps Bird Dogs
8-10 x reps Bodyweight Squats
8-10 x reps Bodyweight Push-Ups

 

WORKOUT | 8 x Rounds

Follow the Tabata pattern of 8 rounds of 20-seconds of work, followed by 10-seconds of rest after each exercise. At the end of each round of 4 exercises, rest for 1 minute.

20 seconds work

10 seconds rest

Push-Ups

20 seconds work

10 seconds rest

Bear Crawls

20 seconds work

10 seconds rest

Half Get-Ups

20 seconds work

10 seconds rest

Mountain Climbers

 


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