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15-Minute Upper-Body Tabata

15 min
 · 
6 exercises
The style of today's workout is Tabata. Each exercise is only set to last 2 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 4 sets. 
Shadow Boxing
4 sets
20 secs
10 sec rest
Tabata 1 - Alternate your arms with every punch. Remember, 20 seconds on, 10 seconds off x 4!
0:45 rest
Bench Tricep Dips
4 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!
0:45 rest
Knee Plank
4 sets
20 secs
10 sec rest
Tabata 3 - If possible, try the full plank!
0:45 rest
Knee Push-ups
4 sets
20 secs
10 sec rest
Tabata 4 - Get that chest down to the floor!
0:45 rest
High Knees
4 sets
20 secs
10 sec rest
Tabata 5 - On-the-spot sprinting! Go go go!
0:45 rest
Plank Shoulder Taps
1 sets
45 secs
Finisher! Perform non-stop for 45 seconds!
15-Minute Upper-Body Tabata
15 min
 · 
6 exercises
The style of today's workout is Tabata. Each exercise is only set to last 2 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 4 sets. 
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Shadow Boxing
4 sets
20 secs
10 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Tabata 1 - Alternate your arms with every punch. Remember, 20 seconds on, 10 seconds off x 4!
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.
Rest
0:00
next up
Bench Tricep Dips
Next
Bench Tricep Dips
4 sets
20 secs
10 sec rest
Set 1 of 4
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 Plank
Next
Knee Plank
4 sets
20 secs
10 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Tabata 3 - If possible, try the full plank!
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
Knee Push-ups
Next
Knee Push-ups
4 sets
20 secs
10 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Tabata 4 - Get that chest down to the floor!
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
High Knees
Next
High Knees
4 sets
20 secs
10 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Tabata 5 - On-the-spot sprinting! Go go go!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
  2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
  3. Continue this back and forth motion, keeping your arms swinging in motion.
Rest
0:00
next up
Plank Shoulder Taps
Next
Plank Shoulder Taps
1 sets
45 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Finisher! Perform non-stop for 45 seconds!
Primary muscle group(s):
Abs
  1. Lock yourself in the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
  2. Bring your right arm off the ground and touch your left shoulder before placing it back on the ground.
  3. Repeat the same movement for the opposing arm.
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.

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  • Mon, Sep 27
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