Monday, March 25, 2019

Ab Tabata Workout

Every week, i teach a kickboxing class at CKO. I've been doing it for about 3 years, just because i truly enjoy making up workouts, motivating others and empowering them to have the best/most fun work out ever. Kickboxing is a badass workout on it's own, but i like to make sure i incorporate some Tabata style rounds to ensure we are targeting certain areas and getting a full body work out.

For those who are like - uhmmm claire, what the hell is this Tabata you speak of? Well, friends lemme teach out some easy work out 101. 

One of the most common HIIT workout styles is Tabata, which consists of eight rounds of 20 seconds of work, followed by 10 seconds or rest, for a total of four minutes. 

I personally like to double that bad boy up, and take it to eight minutes. My style is typically 4 different moves, for 3 rounds. You can do sooooo many things in eight minutes. Boil water, take a quick shower, eat a bowl of cereal, drive to the grocery store. My point is - it's not a long time to sneak in a quick beneficial workout. 

I love doing the Tabata style workout, especially for my abs. My style is typically 4 different moves, for 3 rounds. 

Here are a couple Ab Tabata workouts that you can try at home: 

1) Legs Up Toe Touch - Lay flat on your back and place your butt up against the wall, legs running parallel upwards. Keep your arms straight and reach up toward your toes and back

** 10 Second Rest **

2) In and Out - Sit up, and lower your back down to about a 90 degree angle keeping your knees bent. You can either keep yours arms out behind you for support, or to take it up a notch keep them in tight to your body. You will lift your legs and push them straight out, then bring them back in. Keep repeating. 

** 10 Second Rest **

3) Micro pulse crunches - Lay flat on your back, knees bent, feet on the ground. Your hands will cradle the back of your head, and your elbows out to the side. Make sure you keep those elbows out of your line of sight. While look straight up at the cieling, you will do micro pulses, keeping your core engaged,

** 10 Second Rest **

4) Oblique Side Crunches - Turn over into a push up position. From here you will bend your right knee off to the side, twisting your body slightly, and slowly bring it up to your right elbow. Bring it back down, and your back in push up positions. Repeat with the left knee to elbow. 

**10 Second Rest**

Complete this round 4 times and whaalaaa! Easy peazy ab workout that you can do while on commercial break from your favorite tv show, when you first get up in the morning, or when you are trying to kill some time before heading out to meet friends. Either way, a healthy lifestyle begins with small changes. Incorporating quick habits in your life daily, could drastically change your mood, mindset and life. 
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