Tabata Madness Week 2 - Workout #3

Tabata Madness Week 2, DAY 3 is here! Did you catch Day 1 so far? Check it out here! Did you catch Day 2? If not, check it out! We are now mid week! How did the first two days go? Different combos today again, but bottom line is still the same, you will work at your top speed with top form for 20 seconds on with a 10 second rest. There are 8 rounds total, equaling 4 minutes of work. After the 4 minutes of work,  you can rest for 1-2 minutes. Like the prior two days, you will do ANOTHER Tabata with 2 different exercise combos for those 8 rounds/4 Minutes of work. After that 2nd Tabata, rest again and THEN repeat both Tabata 1 and 2 with rest as needed. So in total, you will complete 2 different Tabata style workouts 2x through, with rest which will should take you less than 25 minutes depending on how long your rest periods are after each Tabata. If you are a beginner, shoot for one round of each Tabata and see how you feel. You can always modify where needed, but the point of a tabata is to go all out for those 20 seconds. Twenty seconds is NOT a long time, so you need to really push hard during the work cycle. For today’s workout you will need something to jump onto, like a step, chair or low lying table. I am also using an equalizer for reverse pull ups, but you can do bent over rows, regular pull ups, or even improvise and do the pull ups under a table! I have done them off bleachers at the track as well as my dining room table and both were challenging! If the elevation is too advanced for the box jumps and power squats off a step, do the work with feet on the floor instead, and do tuck jumps for the box jumps. SET YOUR TIMERS FOR 20 SECONDS OF WORK, 10 SECONDS REST, 8 ROUNDS(FOR ONE TIME THRU). After the first Tabata, REST then start Tabata 2. After Tabata 2, rest again and then repeat the whole cycle again one more time! Breakdown is as follows. TABATA 1 20 seconds - Box Jumps (or Tuck jumps if no equipment available) 10 seconds - REST 20 seconds - Reverse Pull up (or Bent Over rows/regular pull up) 10 seconds - REST 20 seconds - Box Jumps (or Tuck jumps if no equipment available) 10 seconds - REST 20 seconds - Reverse Pull up (or Bent Over rows/regular pull up) 10 seconds - REST 20 seconds - Box Jumps (or Tuck jumps if no equipment available) 10 seconds - REST 20 seconds - Reverse Pull up (or Bent Over rows/regular pull up) 10 seconds - REST 20 seconds - Box Jumps (or Tuck jumps if no equipment available) 10 seconds - REST 20 seconds - Reverse Pull up (or Bent Over rows/regular pull up) 10 seconds - REST REST 1-2 Minutes. THEN complete Tabata 2 below. TABATA 2 20 seconds - Power Squats off a step (or on floor) 10 seconds - REST 20 seconds - Burpees 10 seconds - REST 20 seconds - Power Squats off a step (or on floor) 10 seconds - REST 20 seconds - Burpees 10 seconds - REST 20 seconds - Power Squats off a step (or on floor) 10 seconds - REST 20 seconds - Burpees 10 seconds - REST 20 seconds - Power Squats off a step (or on floor) 10 seconds - REST 20 seconds - Burpees 10 seconds - REST REST 1-2 minutes. THEN start over again with TABATA 1 and repeat same breakdown above one more time! Video below demonstrates the moves for each combo/Tabata. http://youtu.be/kPWIYowbeL8 Need a Tabata Timer? Try one these from the playlist! http://www.youtube.com/playlist?list=PLbnhdmtJY9NoDB46Jfbppm_2o89t_seIy     Feel free to use any of these tabatas as a burnout as well at the end of your current workout! Check out my Facebook and youtube page for more workouts, tips and information on living a healthy lifestyle!