Tabata Trio for Abs and Core Workout 12 min

Dec
2012
05

posted by on Daily Workouts - 10-15 minutes

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This 12 minute workout has 3 tabata parts in it (Follow that link to read more on tabatas!). Each of the parts has 2 exercises in it: a crunch type ab exercise and a plank type exercise, also great for the abs. The time goes by quick and because you are alternating the exercises you just have 4 periods for each of them, so put as much into each one as you can so that you really feel it afterwards and so you get the most out of the workout. 

 

Tabata Trio for Abs and Core 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 for each part for each of the work intervals.

Part 1
Plank Jacks
V Ups

Part 2
Barrier Jumps
Elbow to Knee Bicycle Abs

Part 3
Mountain Climbers
One Leg Toe Touch

 

Workout on Video

 

Exercise Descriptions

Plank Jacks

 

From plank position jump feet both out at the same time to wide legs and then back in to center. Each time you come back to center is one rep.

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V Ups

 

Laying flat on a mat with straight legs and with arms outstretched on ground behind your head, raise your legs and arms, kept straight, up in the air until they come close together and then lower each simultaneously back to start position.

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Barrier Jumps

 

Get into pike position, with hands and feet on the floor and hips up, back straight, and start with legs to one side, kick up legs and jump over center object (or imaginary center object) to other side and back. Each time feet hit the ground is 1 rep.

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Elbow to Knee Bicycle Abs

 

Lie on mat with hands behind head, rotate to the left as you bring in the left knee, while bringing in the right elbow towards it, then switch sides rotating to the right and bringing in the right knee and the left elbow to meet it, as the left leg straightens out, continue alternating sides and bringing in legs and out as if riding a bicycle.

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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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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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Have a great workout!

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