Workout: Saturday Tabatas!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch, Dumbbells, a Medicine Ball, and a Kettlebell (optional)

Warm Up: 5 - 10 minutes

Tabatas:

Each Tabata exercise needs to be completed for 8 sets (or 4 minutes total). 

For example: 20 seconds of medicine ball slams, 10 seconds rest, 20 sec medicine ball slams, 10 seconds rest, 20 seconds medicine ball slams, 10 seconds rest, 20 seconds medicne ball slams, and so on until you reach 4 minutes (8 sets of medicine ball slams).

Allow 1 - 3 minutes rest BETWEEN each numbered Tabata.

1. Tabata #1: 20 secones Medicine Ball Slams & 10 seconds Recovery

2. Tabata #2: 20 seconds 1-Arm Rows & 10 seconds Recovery (alternate sides every 20 seconds)

3. Tabata #3: 20 seconds Burpees & 10 seconds Recovery

4. Tabata #4: 20 seconds Bicep Curls in a Stationary Squat Position & 10 sec Recovery

5. Tabata $5: 20 seconds Kettlebell Swings OR Cross-Body Mountain Climbers & 10 seconds Recovery

6. Taata #6: 20 seconds Wood-Chop & 10 seconds Recovery (alternate sides every 20 seconds)

7. Tabata #7: 20 seconds Superman Hold & 10 seconds Recovery

8. Tabata #8: 20 seconds Springs & 10 seconds Recovery

Rest 3 - 4 minutes.

Finisher:

Complete 2 Sets.

• 10 Windmills on each side

• 10 Down-Dogs into Cobra

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by vadiar from Getty Images

Workout: Great for a Saturday

Time: 45 - 60 minutes

Equipment Needed: Jump Rope, Stopwatch, Weights, and Bench/Chair

Warm Up: 5 - 10 minutes

Complete 2 Sets:

• 30 sec Bodyweight Squats

• 30 sec Lunge with Twist

• 30 sec Plank Kicks

• 30 sec Crunches

Complete 2 Sets: Perform each exercise for 50 seconds each, allow 10-20 seconds rest between exercises. Rest for 1-4 minutes between sets. Complete 2 sets in total.

• Jump Rope

• Dips

• Crossover Mountain Climbers

• Bicep Curls

• V-Jump into Tuck Jump

• Medicine Ball Pass in a Squat Position (or another heavy object)

• High Knees

• Pike Push-Ups

¼ mile Recovery Run

1 - 2 minute rest

Complete 2 - 3 Sets: Perform each exercise for 30 seconds with minimal rest between each exercise. Rest as needed between sets.

• 1-Legged Reaches (right)

• 1-Legged Reaches (left)

• Inchworms

• Deck Squats

• Plank

¼ mile Recovery Run

Complete 4 Sets: 

• 20 Flutter Kicks

• 20 sec Side Plank (alternate sides on each round)

• 20 Straight-Legged Crunches

• 20 Bicycle Crunches

• 20 Russian Twists

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by FatCamera by Getty Images Signature