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Quick Upper-Body Power Tabata

20 min
 · 
4 exercises
The style of today's workout is Tabata. Each exercise is only set to last 4 minutes, your goal is to perform each exercise at a high intensity for 20 secs and then rest for 10 secs before attempting another set. Each exercise is built up of 8 sets. Finish with some light cardio!
Knee Plank
8 sets
20 secs
10 sec rest
Tabata 1 - A little different here, but nail it!
1:00 rest
Bench Tricep Dips
8 sets
20 secs
10 sec rest
Tabata 2 - Time to burn out those triceps. Get low to the ground, you can slow down, but don't stop!
1:00 rest
Knee Push-ups
8 sets
20 secs
10 sec rest
Tabata 3 - No stopping!
1:00 rest
Shadow Boxing
8 sets
20 secs
10 sec rest
Tabata 4 - Finish up with some left-right combos!
Quick Upper-Body Power Tabata
20 min
 · 
4 exercises
The style of today's workout is Tabata. Each exercise is only set to last 4 minutes, your goal is to perform each exercise at a high intensity for 20 secs and then rest for 10 secs before attempting another set. Each exercise is built up of 8 sets. Finish with some light cardio!
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Knee Plank
8 sets
20 secs
10 sec rest
Set 1 of 8
Rest before next set
Get ready
321GO
Tabata 1 - A little different here, but nail it!
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  1. Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.
  2. Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.
  3. Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Rest
0:00
next up
Bench Tricep Dips
Next
Bench Tricep Dips
8 sets
20 secs
10 sec rest
Set 1 of 8
Rest before next set
Get ready
321GO
Tabata 2 - Time to burn out those triceps. Get low to the ground, you can slow down, but don't stop!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
  1. Sit on a chair with your hands either next to your hips or slightly under the hips.
  2. Lift up onto your hands and bring your hips forward.
  3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
  4. Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
  1. Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Rest
0:00
next up
Knee Push-ups
Next
Knee Push-ups
8 sets
20 secs
10 sec rest
Set 1 of 8
Rest before next set
Get ready
321GO
Tabata 3 - No stopping!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Come to the ground on your knees. Tighten your core and maintain a flat back.
  2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  4. Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Rest
0:00
next up
Shadow Boxing
Next
Shadow Boxing
8 sets
20 secs
10 sec rest
Set 1 of 8
Rest before next set
Get ready
321GO
Tabata 4 - Finish up with some left-right combos!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
  1. Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
  2. Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
  3. Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
  1. Sit comfortably with your feet grounded, knees bent, and body upright.
  2. Slowly lower your upper body backwards just enough to feel a strain on your abs.
  3. From here throw a desired amount of left and right eye-level punches.
Workout done!
Exercises done
of 4
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  • Mon, Jul 26
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