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Tabata Bootcamp Workout

“Are You Ready for Tabatas?”
BJ Gaddour

Exercise Selection and Order:

You will perform 5 total exercises: 1 lower body, 2 upper body, and 2 core exercises.

Exercise Performance:

“Are You Ready for Tabatas?”

You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!

Pre-Workout A- 5 minutes

Station#1- 5 minutes: Tabata Single-Leg Lower Body

Straights sets of the following unilateral knee-dominant exercise:

Single-Exercise- Valslide Lateral Lunges w/ Kettlebell (alternate the lead leg from round to round)

Station#2- 5 minutes: Tabata Upper Body Push

Straights sets of the following unilateral knee-dominant exercise:

Single-Exercise- 1-Arm DB Bench Press on SB (alternate arms from round to round)

Station#3- 5 minutes: Tabata Upper Body Pull

Straights sets of the following unilateral knee-dominant exercise:

Single-Exercise- Single-Leg Kettlebell RDL + Row (alternate legs from round to round)

Station#4- 5 minutes: Tabata Core

Alternating sets of the following core trunk-dominant exercises:

Exercise#1- Back Pillar Variation @ Dynamic Back Pillar
Exercise#2- Crunch Variation @ Weighted Sandbag Curl-up Hold

Finisher A- “30-30’s”

Exercise#1- Single-Leg Wall Sit @ left leg
Exercise#2- Single-Leg Wall Sit @ right leg

Perform this 1-minute round 5x for 5 total minutes

Post-Workout- 5 minutes

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