Our workout of the week is Triple Tabata. Triple Tabata consists of 3 blocks. Each block is 2 paired exercises that will be alternated through 8 rounds of 20 seconds work and 10 seconds rest.
The Workout
Triple Tabata
20 Seconds Work/10 Seconds Rest for 8 rounds
Block 1: Hip Hinge
Swings
Deadlift
Block2: Body Weight
Walk-Over Push-Ups
Sit-Outs
Block 3: Ups & Downs
Alternating Snatch
Goblet Squats
How to Perform the Triple Tabata
Prepare
If you are not familiar with any of the movements in this workout, ask a coach.
Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
Triple Tabata Explained
You will need one kettlebell for this workout. You may want different weights for some of the exercises. Select weights that are challenging. I recommend 18 – 24KG for men and 10 - 14KG for women.
After you complete a warm-up, grab your equipment and start your workout.
You will need a fitness timer that you can set up for 8 rounds of 20 seconds work and 10 seconds rest.
The Exercises
Block 1: Hip Hinge
For this block you will be alternating between Kettlebell Swings and Kettlebell Deadlift. These exercises emphasize the hip hinge movement. When the timer sounds to start the exercise, go all out for 20 seconds of swings, but maintain good form. Rest for 10 seconds, then go all out for 20 seconds of deadlifts. Alternate until you complete all 8 rounds. rest 2 minutes before moving to Block 2.
Block 2: Body Weight
This time the exercises are body weight, you will however need a kettlebell for the walk-over push-ups. Start with the walk-over push-ups, one hand on the kettlebell perform a push-up, then walk across with your hands so the other hand is on the kettlebell and perform a push-up. Continue back and forth for 20 seconds, then rest 10 seconds. Alternate the walk-over push-ups with sit-outs. Again, starting in the push-up position, bring your right foot under your body to the left and reach out to touch your toes with your left hand, return to the starting position. Bring your left foot through and reach for your toes with the right hand. Repeat for the 20 seconds. Complete 8 rounds and rest 2 minutes before moving to block 3.
Block 3: Ups & Downs
This block will have you moving up and down with alternating kettlebell snatches and goblet squats. Start with 20 seconds of alternating kettlebell snatches doing as many as possible in 20 seconds. Rest for 10 seconds then, complete as many goblet squats as you can for 20 seconds. Complete 8 rounds.
Completing all 3 blocks with 2 minutes rest between each one should take you about 16 minutes. So, go ahead and take a short break to catch your breath and get a drink, then repeat the workout.
All exercises are demonstrated in the video below.
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Watch the Demonstration Video
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