Plyo Tabata Workout 12 min

Nov
2012
19

posted by on Daily Workouts - 10-15 minutes

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For this workout we are changing it up and doing lots of box jumps. We have 3 tabata rounds which each alternate between 2 exercises and is mostly focused on upper body. There are pull ups, push ups and burpees partnered with lots of jumping. You will need a sturdy raised surface for this workout. I am using an exercise step with risers so the height can be adjusted and this works great, but a wooden box or bench will work also, just make sure it is strong and sturdy.  This dynamic and fun workout will keep you moving and make the time go fast too!

 

Plyo Tabata Workout

Workout Breakdown

This workout is made up of 3 parts and each part is 4 minutes of tabata intervals.
Set your timer for 8 rounds of 10 seconds rest and 20 seconds work and alternate the 2 exercises in each part for each of the work intervals.

Part 1
Box Jumps
Pull Ups

Part 2
Box Jump Burpees
Elevated Plank Knee Tucks

Part 3
Elevated Push Ups
Jump Downs

 

Workout on Video

 

My Reps

Part 1
Box Jumps – 9, 9, 8, 8
Pull Ups – 5, 5, 4, 3

Part 2
Box Jump Burpees – 3, 3, 3, 3
Elevated Plank Knee Tucks – 17, 18, 19, 18

Part 3
Elevated Push Ups – 9, 9, 7, 6
Jump Downs – 8, 8, 7, 7

My exercise step is just over 14″ high.

 

Exercise Descriptions

Box Jumps

 

Standing in front of box or step jump up on it with both feet at the same time and then jump back down onto floor in the same manner, continue jumping up and down for required reps or during interval time.

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Pull Ups

 

Stand just in front of pull up bar and reach up grip onto bar with palms away from you and use mainly your lats and rhomboid muscles to pull yourself up so that chin is above bar, then lower yourself back down. 

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Box Jump Burpees

 

Standing behind box by one to two feet, place hands on ground in front of you, jump legs back into plank position and do a push up, jump feet in and stand up and then jump forward onto box with both feet at the same time and then jump back down onto floor. This is one rep.

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Elevated Plank Knee Tucks

 

Get into high plank (push up) position with feet up on a raised surface and bring one knee in towards chest and then back out and then bring in the other knee close to chest and back out. Continue doing knee tucks alternating legs for each rep.

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Elevated Push Ups

 

Get into push up position with feet elevated on a raised surface and do push ups with legs elevated. 

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Jump Downs

 

Standing on top of box or bench, jump both feet down at the same time but on either side of box or bench, then jump both feet simultaneously from either side back up to the top and continue jumping down and up until interval period, or reps, are completed.

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Have a great workout!

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