Tabata Madness Workout #5

We are finally on Day 5!! Have you started yet? If not, here are the links to Day 1-4! Day 1 Day 2 Day 3 Day 4 Here we go now with Day 5! Like the past few days, this Tabata style workout is designed for you to move 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, you can rest for 1-2 minutes and then repeat the same workout. Follow this format until you get through 3 rounds. If you are a beginner, shoot for one round 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 a bench, step or something to elevate on.  Like Thursday's workout where you alternated between a high knee sprint and other exercises, today you will alternate between other exercises and an elevated push up. If you need to modify the push up, complete it on the floor instead. Further modification, go to your knees. SET YOUR TIMERS FOR 20 SECONDS OF WORK, 10 SECONDS REST, 8 ROUNDS (FOR ONE TIME THRU). SHOOT FOR 3 ROUNDS!


20 SECONDS - LATERAL JUMPS 10 SECONDS - REST 20 SECONDS - ELEVATED PUSH UP 10 SECONDS - REST 20 SECONDS - ALTERNATING SWITCH KICKS 10 SECONDS - REST 20 SECONDS - ELEVATED PUSH UPS 10 SECONDS - REST 20 SECONDS - MAT JUMPS 10 SECONDS - REST 20 SECONDS - ELEVATED PUSH UPS 10 SECONDS - REST 20 SECONDS - STAR JUMPS 10 SECONDS - REST 20 SECONDS - ELEVATED PUSH UPS 10 SECONDS - REST REPEAT 2 MORE TIMES! The videos below demonstrate the high knee sprint you will do (shown only once below), and the remaining other exercises. Lets get moving!! LATERAL JUMPS DECLINE/ELEVATED PUSH UP ALTERNATING SWITCH KICKS MAT JUMPS (SIDE TO SIDE) STAR JUMPS After you finished all 8 exercises (20 seconds on, 10 seconds off totaling 4 minutes), REST for 2 Minutes and then complete the 2nd and 3rd round, resting in between rounds 2 and 3. IF you are going ALL OUT and at your highest intensity as you should with Tabata intervals, you WILL need the rest to let your body recover before moving on to the next round. If you can carry on a conversation while doing this workout, you are not working hard enough. Hope you enjoyed Tabata Madness week!! Feel free to use any of these tabatas from days 1-5 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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