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Tabata Madness Week 2 - Workout #5

May 08, 2015 3 min read

Tabata Madness Week 2, FINAL day 5 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? Day 4? Can't believe we have finished another week already! Day 5 is no different. 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 dumbbells for the bicep curls and an equalizer to do my Dips off of, but you can easily do them off of a step, bench, chair, table or even do tricep extensions. 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 - 4 High Knees + Full Release 1/2 Burpee 10 seconds - REST 20 seconds - Squat and Bicep Curl 10 seconds - REST 20 seconds - 4 High Knees + Full Release 1/2 Burpee 10 seconds - REST 20 seconds - Squat and Bicep Curl 10 seconds - REST 20 seconds - 4 High Knees + Full Release 1/2 Burpee 10 seconds - REST 20 seconds - Squat and Bicep Curl 10 seconds - REST 20 seconds - 4 High Knees + Full Release 1/2 Burpee 10 seconds - REST 20 seconds - Squat and Bicep Curl 10 seconds - REST REST 1-2 Minutes. THEN complete Tabata 2 below. TABATA 2 20 seconds - 4 Mt. Climbers + Push Up 10 seconds - REST 20 seconds - Tricep Dips 10 seconds - REST 20 seconds - 4 Mt. Climbers + Push Up 10 seconds - REST 20 seconds - Tricep Dips 10 seconds - REST 20 seconds - 4 Mt. Climbers + Push Up 10 seconds - REST 20 seconds - Tricep Dips 10 seconds - REST 20 seconds - 4 Mt. Climbers + Push Up 10 seconds - REST 20 seconds - Tricep Dips 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/0l3GGu0AcUU 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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