Full Body Tabatas

Format: Perform move 1 for 0:20 seconds, rest for 0:10 seconds and then repeat for move 2. Repeat moves 1 and 2 back to back for 4 rounds total.

Tabata 1:

Optional squat in rest period

Move 1: Jack Out High Jump

• Begin standing with your feet together and arms down by your sides. 
• Jump your feet out wide as you lift your arms out to the side for a jumping jack.
• Jump your feet back together and as you come back to center, squat down and just straight up for a high jump squat, reaching your arms straight overhead.
• Repeat the jack and squat jump back and forth. 
• MOD: Take out the jump and simply step your feet out one at a time while punching your arms out in front of you. 

Move 2: Alternating Side Kicks

• Begin with your feet planted and your core engaged.
• Lean slightly to the left and with a tight core and powerfully kick your right foot out to the side. 
• Return to  center and repeat on the right side. 
• MOD: Hold onto a chair back or stationary object to assist with balance.

Tabata 2: 

Optional body squat in the rest period

Move 1: Side to Side Lunge Touch with Jump in the Center

• Begin with your feet wide in a wide squat position and toes pointed out slightly, keeping your core engaged and torso lifted. 
• Shoot your hips back and bend your knees like you’re sitting down to a chair and be sure your knees are tracking your toes so as to not buckle in. (Be careful not to drop your chest, instead, shoot your hips back and only go as deep as you can go without losing good form.)
• As you return to standing, pivot to the right so you end in a lunge position and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
• Return to standing by driving through your front heel and as you stand, return to your wide squat position and then repeat on the left side. 
• Repeat your squat, lunge, squat, lunge pattern for the prescribed time. 
• Optional: Add a jump in the center when you come out of your lunge and into the center squat.

Move 2: Push Ups (or incline push ups with clap)

• Begin in a tall plank position, with your hands stacked below your shoulders and your core engaged.
• Lower yourself toward the mat by bending your elbows, keeping your shoulders away from your ears and your elbows shooting back behind you. Keep your gaze about 6 inches in front of you rather than looking up or down, to maintain a neutral spine.
• Keeping your core engaged and your shoulders away from your ears, powerfully press back up and away from the floor to return to your starting position.
• MOD: Perform the push up with your hands on the side of your couch or other elevated surface. Alternatively, remain on the mat, but in a kneeling, or single knee down position.
• Check out my Push-up Progression Tutorial for tips on perfecting form and building strength!

Tabata 3: 

Optional full body extensions in the rest period

Move 1: The Charlston

• Begin standing with your core engaged and chest upright.
• Step your left foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
• As you stand up, power through your front heel and bring your back foot forward to step slightly in front of your front foot. 
• Holding your weight on your left (front) foot, powerfully kick your right foot forward and return your right foot slightly behind your left and repeat from the left foot reverse lunge.
• Repeat on one side for the allotted time and switch legs each round. 
• MOD: Hold on to a chair or wall to help stabilize.

Move 2: Cross Body Mountain Climbers

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips down, quickly run each knee in and across your body to the opposite elbow and then back out, one at a time for the prescribed time. 
• MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table. 

Tabata 4:

Optional plank hold in rest period

Move 1: Sit Up Cross Punches

• Begin lying on your back with your knees bent, feet on the ground and lower back pressed gently into the mat.
• Use your abdominals to sit yourself up and powerfully punch your arms one at a time across your body. 
• Lower yourself back down with control until you are back in your starting position and repeat. 

Move 2: Superwoman to Trap Activator

• Begin lying on your stomach with your arms and legs extended.
• Lift your legs and arms off the mat together, using your lower back and glute strength.
• As you lift your body off the mat, draw your elbows back towards your ribcage, focusing on the squeeze between your shoulder blades.
• Re-extend your arms, and lower both arms and legs back to the starting position.
• MOD: Begin by isolating your upper body only, leaving your legs on the mat for stability. Perform several upper body isolated lifts. Then perform several lower body isolated lifts. Work on isolated upper and lower body lifts until you feel comfortable putting them together.