Help keep your group healthy and happy!
5
-
minutes warming up
15
-
16
minutes working out
20 seconds on, 10 seconds off...what can go wrong? Tabata is 8 rounds of 20 seconds work and 10 seconds rest. Today, we'll do a Tabata for 3 movements. Your goal is to get as many reps as possible in each set.
Tabata Deadlifts
Tabata Push Presses
Tabata Kick Backs
Take the highest round of each tabata and perform them all the way through back to back.
i.e.
Deadlifts - 12
Push Presses- 15
Kick backs - 10
For time:
12 Deadlfts
15 Push Presses
10 Kick Backs
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Your goal is to move the entire 20 seconds for each round and movement. Find a weight where you can do that, but still feel a little bit of resistance. Additionally, for the Kick Backs, choose a personalized option where you're able to move the whole 20 seconds.
- Deadlifts/Push Presses: adjust load.
- Kick-backs: elevate the body by performing to a table or stool instead of going all the way to the ground.
- Deadlifts: use a pair of DBs/KBs, a barbell, or a backpack.
- Push Presses: use a pair of DBs/KBs, a barbell, or two bottles.
Replace Kick Backs with Wide Stance Mountain Climbers
Have a question? Chat with your coach.
✅ Weight option for Deadlifts. This should be a weight that feels moderate and you can move for the entire 20 seconds.
✅ Weight option for the Push Presses. This should be a weight that feels moderate and you can move for the entire 20 seconds.
⏱ Make sure to keep you eye on a running clock to keep track of 20 seconds on/10 seconds off. Also, record your time of completion for the last part.
Bear Crawl Complex
Stand, hinge at the hips, and slowly walk hands down your legs to the ground.
Then, walk hands forward into a Plank.
Then, Bear Crawl forwards 20 steps.
Then, walk hands back towards the feet, up the legs, to a standing position.
Repeat steps 1 & 2, then Bear Crawl backwards 20 steps, then step 4.
Rest, repeat for 3 rounds.
5
-
minutes warming up
15
-
16
minutes working out
20 seconds on, 10 seconds off...what can go wrong? Tabata is 8 rounds of 20 seconds work and 10 seconds rest. Today, we'll do a Tabata for 3 movements. Your goal is to get as many reps as possible in each set.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
