CPR-TABATA Workouts
Here is Four TABATA circuits that will get your juices flowing...
TABATA #01
Lunge Left Leg
Lunge Right Leg
Push Up Boxer Top
Push Up Boxer Bottom
Abs Side to Side
Abs Knees
1⁄4 Squat (with Jump for advanced)
Push Up Full
TABATA #02
Run On Spot
Bum Kicks
Shadow Box Straight Punches – speed
Shadow Box Uppercuts – speed
Wide Arm Push Up
Diamond Push Ups
Abs – Plank
Abs – Hands to Knees
TABATA #03
Touch Toes
Knee Raise
Push Up
Abs - Mountain Climber
Sprint On Spot
Lunge Left Leg
Lunge Right Leg
Abs - Ankle Taps
TABATA #04
Push Up (full)
Squat Thrust
1/4 Squat with Jump
Abs - Plank
Abs - Side Plank Left
Abs - Side Plank Right
Burpee with Push Up
Touch Toes
TABATA #05
Shuttle Sprints 20m
Shadow Box Straight Punches – speed
Shadow Box Uppercuts – speed
Shuttle Sprints 20m
Push Up (full)
Mountain Climber
Shuttle Sprints 20m
Burpee with Push Up
TABATA #06
Touch Toes
Mountain Climber
High Knees
Push Up Full
Plank
Burpee Walkouts
1⁄4 Squat
Abs – Cycles
Warm Up
Each day take the 1st two rotations nice and steady as your warm up.
Duration: 8 minutes
Conditioning Phase
Speed up your pace and try to push for more reps on each rotation – Aiming for 4 rotations
Duration: 16 minutes
Cool Down
The last 2 rotations should be back to a steady pace and is your cool down.
Duration: 8 minutes
Warm Up 8 mins - Conditioning phase 16 mins - Cool Down 8 mins = 32 minutes
Advanced Effort
If you feel that you are up to it, during the conditioning phase, try and push for 6 or 8 rotations and keep the last two for cool down.
Catching Up or Short For Time
Do a minimum or two rotations, twice a day.
The ultimate goal is to do a minimum of four rotations each time. The same rule applies for the first two rotations - these are for warm up and the next cooling down. The amount of effort you can do inside this is up to you. Take it easy in the beginning because even though these are simple exercises, they might hurt a bit if you push too hard in the beginning.
Rotation 3 and 4 of the first TABATA should be at a higher pace than before.
For those of you who cannot find a 50-minute gap in your life, break it down, and complete at least four rotations at one time. Just four nice steady is better than none.
Please don’t ditch certain exercises to shorten the time, complete the full rotation of every exercise, so we can strengthen your full body.
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