Let's smash together this fast, fun Tabata explosion! Today I have two free 4 minute leg and booty tabatas for you to practice on!
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Tabatas are a type of HIIT (High Intensity Interval Training) where we pair a 0:20 max effort with a 0:10 rest period for a total of 4 minutes of repetitions. The key to making the most of this is to really give it your all!
There are many ways to incorporate short bursts of cardio into your training routine, and Tabata is a great example. Remember, short bursts of aerobic exercise are especially beneficial when used in conjunction with resistance training Perimenopause and postmenopause Because too much aerobic exercise can tax your immune system, leaving you tired and even exhausted.
I have Low impact changes and mods Just in today's lesson, I'll provide form tips to guide you as you go! So join me for this quick cardio workout— let's go!
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Lower body Tabata explosion
Click to expand and view all workout instructions
Tabata 1:
Popular squat side kick
- Start standing with feet hip-distance apart, core braced, and chest straight.
- As you squat, push your hips back, brace your core and keep your chest straight and your knees in line with your toes.
- Jump firmly through your heels and land gently with your core supported, distributing your weight evenly on each foot while allowing your hips and knees to flex to absorb the force.
- Start by standing with feet hip-width apart, core braced, chest straight, and hands in a fighting position.
- Lean slightly to the left, feeling your left leg is stable and strong, then kick your right leg directly to the right, first lifting your knee and then driving through your heel, as if you are kicking a door.
- Bring your right foot back, jump into a squat and kick with your left leg.
- Continue alternating side kicks between squat jumps for the allotted time.
- MOD: Reduce impact by canceling the jump and squatting, driving through your heels and squeezing your glutes at the top.
- You can also use a chair/couch to guide your squat, or grab the back of a chair for balance.
split squat jump
- Start in a forward lunge position with knees bent and aligned with ankles, back knee hovering on mat, chest upright and core braced.
- With your weight primarily on your front foot and your knees following your toes, jump up and switch front and back legs, landing gently in a lunge position.
- Continue alternating within the specified time.
- MOD: Alternate forward lunges to reduce impact and/or grab onto a wall or the back of a chair to help maintain balance.
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Tabata 2:
Super Mario L
- Start standing with your feet hip-width apart.
- Step back with your left foot, maintaining an upright position and bracing your core, bend your knees into a lunge position (making sure your right knee doesn't stick out over your toes).
- Power through your right heel to stand and jump while pushing your left knee into your chest and extending your right arm toward the sky.
- Under control, return to starting position and repeat for a designated amount of time.
- MOD: Grab the back of a chair or place your hands on a wall to help with balance and/or cancel the jump and perform a high knee drive without jumping.
Super Mario R
- Start standing with your feet hip-width apart.
- Step back with your right foot, keeping an upright position and core braced, bending your knees into a lunge position (making sure your left knee doesn't stick out over your toes).
- Power through your left heel to stand and jump while pushing your right knee into your chest and extending your left arm toward the sky.
- Under control, return to starting position and repeat for designated time.
- MOD: Grab the back of a chair or place your hands on a wall to help with balance and/or cancel the jump and perform a high knee drive without jumping.
Well done rockstar! Continue to express yourself on and off the mat. Be sure to check it out and let me know how you did today – I love hearing from you!
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Check out the 90 Day Family Exercise Challenge!
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