Tabata Torture for Your Abs Workout 14 min

Apr
2013
07

posted by on Daily Workouts - 10-15 minutes

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This abs workout is made up of alternating a crunch rep challenge with tabata intervals. But watch out, this one hits up and works your abs muscles from different directions, switching between crunches exercises to jumping exercises, including the very tough one leg mountain climbers. Do you dare take this one on? It’s 14 minutes of full on abs targeted torture! ..and you will love it. The time goes by fast and it’s a challenge. How can you resist!? Follow me and step into the torture chamber.

This tabata workout is an all bodyweight workout. All you need is your interval timer. If you don’t have one links to online timers can be found here, as well as a countdown stopwatch for the rep challenges.

Grab your timers and let’s go workout!

 

Tabata Torture for Your Abs Workout

Workout Breakdown

Parts 1, 3 and 5 – 2 minute amrap
Do as many rounds as possible in 2 minutes of:

3 Double Crunches, 6 One Leg Toe Touch,
3 Double Crunches, 6 3 Point Ab Chops

Part 2 – Tabata intervals
Set your timer for 8 rounds of 10 seconds rest and 20 secs work and go through the following exercises 4 times:

One Leg Mountain Climbers – left
One Leg Mountain Climbers – right

Part 4 – Tabata intervals
Set your timer for 8 rounds of 10 seconds rest and 20 secs work and go through the following exercises 4 times:

3 Point Knee Tuck Push Ups
Mountain Climbers

 

Abs Workout on Video

 

My Reps

Parts 1, 3 and 5
I did 3 rounds in each part
Part 2
One Leg Mountain Climbers – left – 16, 17, 14, 13
One Leg Mountain Climbers – right – 17, 18, 15, 12
Part 4
3 Point Knee Tuck Push Ups – 4, 4, 4, 4
Mountain Climbers – 22, 21, 20, 21

 

Exercise Descriptions

Double Crunch

 

Laying on ground, bring both knees and chest up to center then release and extend body, with torso and legs both extended but still off ground, arms are held outstretched along sides of body parallel to ground and stay in this position throughout movement. Repeat bringing both knees and upper body in and extending both back out.

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One Leg Toe Touch

 

Lying on mat with legs flat on ground and arms outstretched overhead near ground, lift one leg and both arms simultaneously, touch toe and then return arms and leg back down to ground and repeat lifting the opposite leg and alternate legs for each rep. 

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3 Point Ab Chops

 

Lying with back flat on ground, with knees bent and feet on ground and with arms outstretched behind head and hands held or close together, sit up and bring hands high in a circular motion overhead and down to the right side to ground, keeping arms outstretched throughout movement. Then reverse movement bringing torso back to ground and arms and hands back overhead. This is one rep. On the next rep bring hands between legs towards ground and for the third rep bring down hands to the left side, continue alternating bringing hands down to these 3 points.

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One Leg Mountain Climbers

 

 Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot off ground; this is your start position and this leg will stay up off the ground throughout the exercise. Jump the supporting foot up towards hands and then back to its start position and continue jumping back and forth on the one leg while holding up the other. Each jump forward counts as one rep.

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3 Point Knee Tuck Push Ups

 

Get into push up position and do 3 knee tucks, bringing one knee out to the side toward its same side elbow, the a regular knee tuck towards chest and then an oblique knee tuck bringing knee towards the opposite side elbow, then do a push up. For the next rep do the same 3 knee tucks with the opposite leg and then a push up. Continue doing 3 knee tucks and then a push up alternating legs doing the knee tucks for each rep.

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Mountain Climbers

 

Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep

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Have a great workout!

 

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