Tush & Tummy Tabata Workout

Want that tight core and bum for the beach this year?

 Tabata workouts are high intensity interval training that get maximum results in minimum time.  You will complete 8 circuits of each exercise, doing 20 seconds of the exercise, followed by 10 seconds of rest, repeating 7 more times (a total of 4 minutes).  Rest for one minute (do not sit down, walk around, or have water)  and move on to the next exercise and repeat the tabata protocol for that exercise; work 20 seconds and rest for 10 seconds, 8 cycles.  The timing is critical, do not rest longer than the 10 seconds.  Of course, if you feel faint or dizzy, stop and rest.

Squats

                Beginners – use only body weight

Intermediate – add 8 lb dumbbells

Advanced – add 12 lb dumbbells

 

Jump rope

 

Lunges

                Beginners – use only body weight

Intermediate – add 8 lb dumbbells

Advanced – add 12 lb dumbbells

 

Jumping jacks

 

Push ups

                Beginners – on knees

                Intermediate – alternate every other rep on knees versus toes

                Advanced – on toes

 

Step ups onto stair or chair (advanced)

 

Triceps dips

                Beginners – use only body weight

Intermediate – add 8 lb dumbbells

Advanced – add 12 lb dumbbells

 

(rest a full two minutes to let heart rate recover)

 

Finish with 100 crunches nonstop; do not rest – keep breathing!

 

Enjoy those results!