Tabata Madness Week 2 - Workout #4

Tabata Madness Week 2, DAY 4 is here! Did you catch Day 1 so far? Check it out here! Did you catch Day 2? If not, check it out! How about Day 3?  By now you know the deal! Same idea today, but with different combos! Remember to 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 three 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, I am using a Bosu trainer for the first combo, but you can EASILY use NO equipment, or dumbbells if you want some resistance on the squat thrust/press. I am also using a medicine ball, but with that you can also do a dumbbell thruster (basically a squat/press with dumbbells. 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 - Toe Taps off Bosu 10 seconds - REST 20 seconds - Squat Thrust and Press Bosu 10 seconds - REST 20 seconds - Toe Taps off Bosu 10 seconds - REST 20 seconds - Squat Thrust and Press Bosu 10 seconds - REST 20 seconds - Toe Taps off Bosu 10 seconds - REST 20 seconds - Squat Thrust and Press Bosu 10 seconds - REST 20 seconds - Toe Taps off Bosu 10 seconds - REST 20 seconds - Squat Thrust and Press Bosu 10 seconds - REST REST 1-2 Minutes. THEN complete Tabata 2 below. TABATA 2 20 seconds - Alternating Front Kicks 10 seconds - REST 20 seconds - Squat and Toss Medicine Ball 10 seconds - REST 20 seconds - Alternating Front Kicks 10 seconds - REST 20 seconds - Squat and Toss Medicine Ball 10 seconds - REST 20 seconds - Alternating Front Kicks 10 seconds - REST 20 seconds - Squat and Toss Medicine Ball 10 seconds - REST 20 seconds - Alternating Front Kicks 10 seconds - REST 20 seconds - Squat and Toss Medicine Ball 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/mVASwZ0BiXo 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!

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