Ash guides us through this 20 Minute Full Body Tabata using just bodyweight and a single dumbbell movements. This workout includes a warm-up!
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🎧 PLAYLIST: bit.ly/TabataPlaylist​
🎵 by TABATA SONGS: www.TabataSongs.com
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The Workout:
Perform each of the following exercises for 20 seconds at a time, followed by 10 seconds rest. Repeat the circuit again for a total of 8 minutes.
SONG 1- "Wake Me Up (Tabata)" by Tabata Songs
JUMPING JACKS
DOWN-DOG TOE TOUCH
ALTERNATING RDL
PUSH-UP W/ ROTATION
SQUATS
PLANK
LUNGE JUMPS
MOUNTAIN CLIMBERS
SONG 2- "Physical (Tabata)" by Tabata Songs
CURL TO PRESS (LEFT)
CURL TO PRESS (RIGHT)
REVERSE LUNGE
SQUAT
X2
SONG 3- "Doin It Right (Tabata)" by Tabata Songs
BENT OVER ROW (LEFT)
BENT OVER ROW (RIGHT)
PUSH PRESS (LEFT)
PUSH PRESS (RIGHT)
RDL (RIGHT)
RDL (RIGHT)
FRONT RAISES
SKULL CRUSHER
SONG 4- "Bichota (Tabata)" by Tabata Songs
PLANK DRAGS
SIDE PLANK (LEFT)
SIDE PLANK (RIGHT)
RUSSIAN TWIST
X2
SONG 5- "Hey Ya (Tabata)" by Tabata Songs
SQUAT THRUSTS
HOP OVERS
HIGH KNEES
MOUNTAIN CLIMBERS
X2
www.Spotify.com/TabataSongs​
www.tabatasongs.com​
Ash Crawford:
@ashrcrawford
/ ashrcrawford​
Tabata Songs:
www.tabatasongs.com​
TabataSongs creates music that matches the exact timing of the Tabata Protocol.
What is the Tabata Protocol? 20 Seconds of sprint/work, 10 second rest, for 4 straight minutes. Tabata music lets you focus on your workout, rather than think about having to look at your watch or a timer.
Tabata Training began in the mid 1990's. Japanese fitness researcher Dr Izumi Tabata created a HIIT (high intensity interval training) workout, using this very method. Dr Tabata proved the tabata method to draw heavily from both the aerobic and anaerobic systems, unlike most conventional workouts, which tend heavily favor one or the other.
The Tabata Interval has gained a lot of recognition throughout the Crossfit community, running community, and health clubs across the globe, for its versatility, adaptability, and positive results.
The Tabata Interval Method has proven to maximize VO2 max, while also building endurance, burning fat, and retaining muscle. Though the Tabata was not designed as a fat loss or weight loss program, the protocol has gained a lot of attention due to its ability to help do so.