Full-Body Tabata Workout

Full-Body Tabata Workout

warm-up:  5 minutes @ 6.0 mph on the treadmill
sprint 20 seconds @ 8.5 mph
jog 10 seconds @ 6.5 mph
repeat 8 times

Pushups-20 seconds on, 10 seconds rest
repeat 8 times

Squat Jumps w/ 8# Medicine Ball-20 seconds on, 10 seconds rest
repeat 8 times

Bent Dumbbell Rows w/ 15# dumbbells-20 seconds on, 10 seconds rest
repeat 8 times

Jumping Lunges-20 seconds on, 10 seconds rest
repeat 8 times

Bicep Curls w/ 12.5# dumbbells-20 seconds on, 10 seconds rest
repeat 8 times

Deadlifts w/ 15# dumbbells-20 seconds on, 10 seconds rest
repeat 8 times

Bench Tricep Dips-20 seconds on, 10 seconds rest
repeat 8 times

Abdominal V-ups-20 seconds on, 10 seconds rest
repeat 8 times

Cheerleaders* w/ 8# dumbbells-20 seconds on, 10 seconds rest
repeat 8 times

*To perform a cheerleader stand with feet shoulder width apart, knees slightly bent.  Grasp dumbbells with palms facing the body, resting on the quads.  Slowly raise arms to the front to shoulder height (front raise).  Bring arms into shoulders and tuck elbows under.  Press dumbbells overhead (overhead shoulder press).  Slowly reverse the movement.  I like to repeat to myself “Up-in-turn-up-down-turn-out-down”.  The deal with Tabada is that you go as hard as you can for 20 seconds and then rest for 10 seconds.  Try to count the number of reps you do in your first set and do the same number of reps each time.  This is an excellent workout to do with a friend so you can push one another!