Bikini Tabata Series 4: Upper Body Smash

Format: Tabatas are formatted with 0:20 work, followed by 0:10 rest for a total of 4 minutes. Follow along with the video, or feel free to program your own workouts using this format! I use the Seconds Pro timer app to save my workouts!

TABATA ONE

Move 1: Incline Push Up Claps

• Position yourself against an inclined surface like a couch or chair, with your hands stacked below your wrists and core engaged.
• Lower your chest down, and press up explosively, clapping your hands at the top. Maintain your core alignment and repeat.
• Mods: Kneel in front of the couch or elevated surface with the same good form and work on the push up claps from a kneeling position. You can also stand and lean into a wall for less pressure on your wrists to build up your strength.

Move 2: Triceps Dip Kicks

• Come into a reverse tabletop. Open your chest. Dip with your arms, keeping your elbows in parallel and alternate kicking your feet. Try not to let your hips dip too low, keep them up.
• Position your hands so they’re facing toward your body. You can hold light dumbbells to align your wrists if that’s more comfortable for you.
• MODS: Hold your reverse tabletop, and add in slow dips with alternating lifted legs to finish your set. Holding reverse tabletop is a great place to start with this move, and slowly add in the dips, then alternate lifting legs. The dip kicks are super advanced, so start where you are and work your way up! You can also balance against the side of a couch or chair to do them like I show you in the video.

TABATA TWO

Move 1: Burpees

• Stand with your feet hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position.
• Keep your core tight and do a push-up (optional) – jump your feet back to your hands and load your weight in your heels.
• Jump up, landing softly with bent knees and repeat
• MOD: take out the jumping by stepping back, take out the push-up, or do a body squat instead of a jump at the top

Move 2: Superwoman to Trap Activator

• Position yourself on the mat on your stomach. Extend your arms and legs.
• Lift up smoothly, bringing your elbows in to your ribcage, and legs off the floor and lower down with control. Bringing the feet out wide will make it easier to lift as you build strength, and feet in close together adds additional challenge.
• MOD: If this is challenging to do, try breaking the move into two parts. Practice lifting your upper body by itself, then lifting your legs while keeping your upper body isolated. Work on these individually before putting them together.