Twisted Tigress Tabata Workout 12 min

Mar
2013
20

posted by on Blog, Daily Workouts - 10-15 minutes

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This tabata workout has three 4 minute rounds. The first and the last are tabata interval training rounds and the second round is a rep challenge, to do as many reps as possible of a side plank burpees. I love these burpees. They will challenge your balance, which is always great to work on your inner core muscles. This workout takes little room. It is short, only 12 minutes, and tabata workouts are proven to build strength and endurance fast. 

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..and now the workout!

 

Twisted Tigress Tabata Workout

Tabata Workout Breakdown

This workout has three 4 minute parts.

Part 1 – Tabata
Set your timer for 8 rounds of 10 seconds rest and 30 seconds work and do the following 2 exercise sequence 4 times:

Donkey Kick to Tuck Jump
Mountain Climbers

Part 2
Do as many reps as possible in 4 minutes of:

Side Plank 3 Elbow to Knee Crunch Burpees, alternate sides

Part 3 – Tabata
Set your timer for 8 rounds of 10 seconds rest and 30 seconds work and do the following 2 exercise sequence 4 times:

Double Crunch to V Up
Burpees

 

Tabata Workout on Video

 

My Reps

Part 1
Donkey Kick to Tuck Jump
Mountain Climbers

Part 2 – I did 15 Burpees.

Part 3
Double Crunch to V Up
Burpees

 

Exercise Descriptions

Donkey Kick to Tuck Jump

 

From standing bend over and place hands on the ground in front of you, jump your legs both up together as high and as close to your behind as you can, then bring them back down, come up to standing and do a tuck jump by jumping up as high as you can, bringing knees up to your chest and touching tucked knees at highest point of jump. This is one 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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Side Plank 3 Elbow to Knee Crunch Burpees

 

Squat and jump legs back, push up then pivot body into side plank position with top arm stretched out towards ceiling in straight line, then bend arm and crunch elbow down towards bottom knee as it bends and comes up to meet elbow. After crunch return leg back to position do 2 more elbow to knee crunches. Then lower arm and come back to plank. Then jump legs back in and then jump up.

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Double Crunch to V Up

 

Start laying on mat and do a double crunch by bringing both knees in towards chest and crunching up torso and reach arms along sides of body parallel to ground, then come back to start position and bring arms overhead and come up to a V Up, by raising outstretched arms and straight legs up high coming as close together as you can, and then lower back down to start position. This is one rep.

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Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up in the air.

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Have a great workout!

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