It’s Tabata Tuesday here at the Community Fitness Club! In a tabata, you perform a given movement for 8 rounds of 20 seconds of work and 10 seconds of rest. Really try to push your intensity levels today!
To time today’s workout using the SmartWOD timer app, use the following steps:
Press “TABATA”.
Choose 8 rounds of 0:20 work and 0:10 rest.
Press the plus sign beside “Add sets (optional)”.
Choose 5 sets and 0:30 rest.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Tabata 1 - alternate between high knees and bear crawl
Rest 30 seconds
Tabata 2 - alternate between kettlebell deadlifts (53lb, 35lb) and jumping jacks
Rest 30 seconds
Tabata 3 - alternate between inchworm push-ups and squat jumps
Rest 30 seconds
Tabata 4 - alternate between Russian twists with a dumbbell (20lb, 15lb) and glute bridges
Rest 30 seconds
Tabata 5 - alternate between flutter kicks and Superman hold
Tabatas scale automatically. Beginner athletes will naturally perform fewer reps than an advanced athlete. That’s okay! Also, please don’t worry if you can’t perform a movement for a full 20 seconds each round. Do what you can, and that will be enough! A scaled version of today’s workout could look like this:
Scaled:
Tabata 1 - alternate between high knees and bear crawl
Rest 30 seconds
Tabata 2 - alternate between kettlebell deadlifts (35lb, 22lb) and jumping jacks
Rest 30 seconds
Tabata 3 - alternate between inchworms and air squats or sit-to-stands
Rest 30 seconds
Tabata 4 - alternate between Russian twists and glute bridges
Rest 30 seconds
Tabata 5 - alternate between flutter kicks and Superman hold
Not sure what some of the movements are? Click on the following links for more information:
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