Tabata Exercises

4 minutes of maximally intense and maximally productive cardio exercise! Not for the faint of heart. 20 seconds on, 10 seconds off times 8. The most important thing to remember is to keep trying to improve from session to session. Build on your repetitions, your weight, work measurements, etc. Keep a detailed records of your Tabatas. Read "The Tabata Method" article first. Enjoy the Tabata exercise ideas below.
Exercise    
5 DB squat and press
1. Start by holding the dumbells at shoulder level.
2. Proceed into a squat and when you start to stand up push the dumbells overhead until fully extended.
3. Bring the dumbells back down and go into a 1/4 squat. Return to the starting position.
4. Repeat this movement for the recommended repetitions.

Trainer's comments:
Keep your chin and chest up. Maybe have a low stool or box to touch your but to.
   
17 Rowing
1. Start by placing feet on foot plates and grabbing rowing bar.
2. Explode with your legs and pull with your arms to an extended position.
3. Return to the starting position and repeat according to the program. Try to keep your back somewhat straight throughout movement and just use your legs and arm.



Trainer's comments:
Have the watts displayed on the machine and try to at least row your weight in watts.
   
4 Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions


   
3 Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.



   
1 8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.



   
18 Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.



   
2 Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.



   
10 One Arm Snatch
Keep torso straight but bent forward at the hips slightly.
Explosively raise the kettleball by extending the hips, knee and ankle in a “jumping action”.
Keep your elbow pointed out and arm straight.
At maximum height slightly flex the hips then the knees.
Rotate elbows around and under the dumbbell.
At maximum bar height, fully extend the elbows and lock the kettleball overhead.
Catch the kettleball by flexing at the knees and hips to absorb the weight.



   
11 Kettlebell Swing
Starting Position: Hold one kettlebell between your legs and your body is in a bentover stance with your back flat.
Swing the kettlebell backwards and then forcefully swing the kettlebell forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles.


   
12 One Arm Kettlebell Squat and Press
1. Start by holding a kettlebell at shoulder height.
2. Proceed to squat down into a quarter squat and immediately reverse your direction to stand up.
3. As you are standing up press the kettlebell over your head.
4. Return to the starting position and repeat for the recommended repetitions.
5. Repeat with the other arm.




   
13 1-Arm Kettlebell Clean
1. Start by standing and holding one kettlebell between your legs.
2. Proceed into a semi-squatted position allowing the kettlebell to swing in between your legs.
3. Once you have squatted down immediately stand up and swing the kettlebell up towards your shoulders and finish in a clean position.
4. A different variation is to have the kettlebell swing around your wrist so as to end lying against wrist rather than pointing up like the animation shows.


   
14 1-Arm Kettlebell Clean and Press
1. Start by standing and holding one kettlebell between your legs.
2. Proceed into a semi-squatted position allowing the kettlebell to swing in between your legs.
3. Once you have squatted down immediately stand up and swing the kettlebell up towards your shoulders. Continue with the momentum of the swing and press the kettlebell up over your head to a locked out position.
4. Return to the starting position and repeat for the desired repetitions and then repeat with the other arm.
5. A different variation is to have the kettlebell swing around your wrist so as to end lying against wrist rather than pointing up like the animation shows.


   
21 Doubel Kettlebell Clean
1. Start by holding two kettlebells at waist level.
2. Bend forward and allow the kettlebells to swing between your legs.
3. Stand back up and pull the kettlebells up towards your shoulders until you can hold in that position.
4. Return to the starting position and repeat for desired repetitions.

   
20 Kettlebell Clean/Shoulder Press with Squat
1. Start by holding kettlebells between your legs in a squatted position.
2. Forcefully stand up and pull the kettlebells to shoulder level. In one motion transition them on your arms to immediately proceed into a shoulder press.
3. Return kettlebells to shoulder level and complete a squat.
4. Return to the starting position and repeat for desired repetitions.


   
7 Hang Clean to Push Press (barbell)
Keep torso straight but bent forward at the hips slightly.
Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.
Keep your elbows out and shoulders directly above bar as long as possible.
Keep the bar close to the body.
Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
Keep the elbows high during the pull until the highest point.
Rotate elbows around and underneath the bar.
Rack the bar across the front of the shoulders.
Slightly flex the hips and knees to absorb the weight.
This should be a fluid motion where all the steps flow together.
Now go into a semi squat and explode upwards and press the barbell overhead using the momentum from the squat.
Return to the starting position.



   
6 Hang Clean with Dumbells
Keep torso straight but bent forward at the hips slightly.
Explosively raise the dumbells by extending the hips, knee and ankle in a “jumping action”.
Keep your elbows out and shoulders directly above dumbells as long as possible.
Keep the dumbells close to the body.
Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
Keep the elbows high during the pull until the highest point.
Rotate elbows around and underneath the bar.
Rack the bar across the front of the shoulders.
Slightly flex the hips and knees to absorb the weight.
This should be a fluid motion where all the steps flow together.


   
9 1 Arm Clean and Press
1. Start by straddling the dumbell and grab it with one hand.
2. Clean the bar to the shoulder. Then slight squat down and press the dumbell overhead.
3. Return to the starting position and repeat.


   
16 Squat and Press with medicine ball
1. Stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position medicine ball to ear level.
3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position and repeat.




   
19 Squat Pull
1. Start by holding a dumbell between your legs.
2. Proceed into a squatting position until the dumbell touches the floor.
3. Stand up to the starting position and pull the dumbell with your arms as you stand.
4. You should pull until the dumbell reaches about chest level.
5. Return to the starting stationary position and repeat.

   
15 Power Jacks
1. Start in a shoulder width stance with your knees slightly bent.
2. Jump up into the air and spread your legs out into a wide stance and land in this position.
3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance.
4. Repeat this movement for the recommended repetitions.

   
8 Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.