Tabata Training
Working Out with Washcloths
Beginner Workout #1
Step-Down Workout
100 Jumping jacks
10 Squat thrusts (w/ push-up and burpee)
10 Triceps dips
10 Jump lunges
10 Bicep curls (20 lbs)
10 Jump squats
10 Shoulder raises (20 lbs)
10 Mountain climbers
10 Upright rows (40 lbs)
10 Box straddle jumps
Then you repeat with 90,9,9,9, etc., then 80,8,8,8, etc., then 70,7,7,7,etc., down to 10,1,1,1,1,etc. Time yourself to see how fast you can complete the entire circuit.
Then do a similar set for some ab work:
10 Crunches
10 Reverse crunches
10 Bicycle crunches
Repeat with 9, then 8, etc.
Total Body Workout
(Do 50 seconds of each exercise followed by 10 seconds of rest. Record the number of exercises you did in those 50 seconds and try to beat it next time!)
1. Jumping jacks
2. T Push-ups
3. Sumo squat - weighted
4. Squat thrusts
5. Bicep curl to shoulder press - weighted
6. Alternating reverse lunge - weighted
7. Mountain climbers
8. Tricep dips
9. Straight-leg deadlift - weighted
10. Snowboarders
11. Dumbbell row - weighted
12. Kettlebell swings - weighted
13. High knees
14. Lateral/front shoulder raises - weighted
15. Stability ball hip raise w/ curl
Core Crazy Workout
Do six rounds of two intervals, one at 10 seconds (rest) one at 40 seconds (work).
1. Standard plank
2. Right-side plank
3. Standard plank
4. Left-side plank
5. Swiss ball rollout
6. Swiss ball jackknife
Quick & Dirty Workout
Warm-up
1. Jumping jacks (15 reps)
2. Prisoner squats (10 reps)
3. Push-ups (8 reps)
Repeat entire circuit 5 times.
10 minute Quick and Dirty Circuit
1. Dumbbell row (10 reps)
2. Incline dumbbell bench press (10 reps)
3. Squat thrusts w/ push-up and burpee (8 reps)
4. Dumbbell push press (10 reps)
5. Single-arm kettlebell swing (12 reps)
Repeat entire circuit 3 times.
4 minute Tabata-style workout
1. Dumbbell squat (AMAP in 20 sec)
2. Single-arm kettlebell swing (AMAP in 20 sec)
3. Hammer curl to press (AMAP in 20 sec)
4. Single-arm kettlebell swing (AMAP in 20 sec)
Repeat entire circuit 2 times.
