Workout: Mini-Challenge & Tabata Time!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch

Warm Up: 5 - 10 minutes

Timed Round: 10 Minutes

Repeat as many rounds as possible of the following exercises. Rest only when necessary and keep track of your total rounds. Repeat this workout again in the future to track progress.

• 8 Push-Ups - modified or regular

• 8 Reverse Lunges - each side

• 8 Floppy Burpees - use regular burpees as a modification

Rest 3 - 5 minutes.

Tabatas:

Each Tabata needs to be completed for 8 sets (or 4 minutes total). For example: 20 seconds of squats, 10 seconds rest, 20 seconds mountain climbers, 10 seconds rest, 20 seconds squats, 10 seconds rest, etc… until you reach 4 minutes (8 sets) total. Allow 2 - 4 m minutes rest after each numbered Tabata.

Tabata #1

• Squats

• Mountain Climbers

Tabata #2

• Bicycle Crunches

• V-Jumps

Ladder:

Perform 8 reps of each exercise, then 7 reps each, then 6 reps and so on until they reach 1 rep of each exercise. As fast as possible with proper form. Rest 1 - 3 minutes when done. 

• Inchworms

• Standing Tuck Jumps

Glutes:

Complete 1 - 2 sets of the following exercises. Allow 45 seconds rest between sets. 

• Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - left leg

• Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - right leg

• 45 seconds Fire Hydrants - left side

• 45 seconds Fire Hydrants - right side

Core:

Complete 2 - 3 sets of the following exercises.

• 30 seconds Jack-Knife Crunches - left leg straight

• 30 seconds Jack-Knife Crunches - right leg straight

• 30 seconds Rest

• 30 seconds Reverse Crunches

• 30 seconds Plank

• 30 seconds Rest

• 30 seconds Quadruped - left

• 30 seconds Quadruped - right

• 60 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by instaphotos

Workout: Station Nation (Tabatas!)

Time: 60 minutes

Equipment Needed: Battling Ropes / Medicine Ball, Dumbbells / Pull-Up Bar, Box / Bench, and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Complete 2 sets of 30 seconds per exercise.

• Body Weight Squats

• Lunge with a Twist

• Plank Kicks

• Crunches

Circuit #2:

Complete a FULL Tabata with the given exercise (20 seconds of work, 10 seconds of rest) for a total of 4 minutes per exercise before moving onto the next exercise. Rest 1 - 3 minutes between exercises.

• Battling Ropes (sumb with medicine ball slams)

• Pull-Ups - assisted if needed (sub for rows if you don’t have pull-up equipment)

• Regular Burpees

• Bicycle Crunches

• Double Unders

• Wood Chop (alternate sides every 20 seconds)

• Box Jumps

• Bear Crawl

• Mountain Climbers

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Ziga Plahutar from Getty Images Signature

Workout: Upper Body Tabata with a Twist!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch and a Dumbbell / Kettlebell / Medicine Ball

Warm Up: 5 - 10 minutes

Tabata Style:

Perform the following seats Tabata style BUT with 3 exercises for a total of 4 sets, 6 minutes. Rest 1 minute between each set or longer depending on your fitness level.

Set #1:

• 20 seconds Uneven Push-Ups - right hand has a dumbbell, kettlebell, or medicine ball under it 

• 10 seconds Rest

• 20 seconds Uneven Push-Ups - left hand has  dumbbell, kettlebell, or medicine ball under it

• 10 seconds Rest

• 20 seconds Snow Angels

• 10 seconds Rest

Repeat for 4 total sets. Rest 1 minute.

Set #2:

• Bent-Over Rows - right arm

• Bent-Over Rows - left arm

• Tuck Jumps - ground ones

Set #3:

• Squat with Overhead Press - right arm

• Squat with Overhead Press - left arm

• Jump Squats

Set #4:

• Bicep Curls in a Squat

• Bench Dips

• Ski Jumps

Set #5:

• Windmills - right side

• Windmills - left side

• Plank with Butt Kicks

Set #6:

• Pullover Sit-Ups

• Russian Twists

• Floppy Burpees

Finisher: 

Complete 1 minute of Mountain Climbers as a finisher.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by wilpunt from Getty Images Signature

Workout: Partner Tabatas

Time: 45 - 60 minutes

Equipment Needed: A Partner (optional), Box / Bench, and Dumbbells

Warm Up: 5 - 10 minutes

How to Tabatas:

Find a partner for the following Tabata Exercises. One partner can do one exercise for 20 seconds while the other one performs the other exercise for 20 seconds. Rest 10 seconds and then switch exercises. After you have completed 4 minutes (8 sets), rest for 1-2 minutes and then move to the next set. This will take the entire workout. If you don’t have a partner, just alternate through the exercises.

Example:

The 2 Tabata Exercises are Box Jumps and Skull Crushers.

• 20 seconds Partner #1: Box Jumps and Partner #2: Skull Crushers

• 10 seconds Rest or Transition Time

• 20 seconds Partner #1: Skull Crushers and Partner #2: Box Jumps

• 10 seconds Rest or Transition Time

• Repeat for 4 minutes total (8 sets - 4 of each exercise)

• Rest 1 - 2 minutes before moving onto the next set.

Tabatas:

• Set #1: Box Jumps and Skull Crushers

• Set #2: Split Squats (right foot on the bench the whole set) and Jump Squats

• Set #3: Step-Ups with Lateral Leg Raise (right foot on the bench the whole set) and Floor Jacks

• Set #4: Bent-Over Rows and Burpees

• Set #5: Split Squats (left food on the bench the whole set) and Jump Squats

• Set #6: Step-Ups with Lateral Leg Raise (left foot on the bench the whole set) and Floor Jacks

• Set #7: Knee Lifts with Overhead Press and Bench/Chair Dips

• Set #8: Plank and Cross-Over Mountain Climbers

Finisher:

Together, complete the following for 2 minutes (4 sets).

• 20 seconds Butt Kicks

• 10 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by FamingoImages from Getty Images

Workout: Tabata Hell

Time: 45 - 60 minutes

Equipment Needed: Box / Bench, Dumbbells, and a Stopwatch

Warm Up: 5 - 10 minutes

Perform the 8 different Tabata’s. Rest 1 - 2 minutes between each Tabata.

Tabata #1:

• 20 seconds Lunge with Leg on Bench - left leg

• 10 seconds Rest

• 20 seconds Lunge with Leg on Bench - right leg

• 10 seconds Rest

Repeat 8x.

Rest 1 - 2 minutes.

Tabata #2:

• Box Jumps (modify with step-ups if needed)

• Tricep Push-Ups

Tabata #3:

• Bent-Over Rows

• Bench Sits / Bench Taps

Tabata #4:

• Jump Lunges

• Flutter Kicks

Tabata #5:

• Planks - Straight Arm (on hands)

• Tuck Jumps (ground)

Tabata #6:

• Elbows to Knees

• Cross-Over Mountain Climbers

Tabata #7:

• Quick Lunges (shorties) - left side

• Quick Lunges (shorties) - right side

Tabata #8:

• Butt Kicks

• Floor Jacks

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Syda Productions

Workout: Tabata Time!

Time: 45 minutes

Equipment Needed: Weights & Rope or Medicine Ball (optional)

Warm Up: 5 - 10 minutes (½ mile suggested)

Tabata:

Tabata exercises need to be completed 20 seconds on, 10 seconds off for 2 minutes (not 4 minutes). 

Example for the 1st Tabata: 20 seconds Overhead Walking Lunges, 10 seconds Rest, 20 seconds V-Jumps, 10 seconds Rest, 20 seconds Overhead Walking Lunges, 10 seconds Rest, 20 seconds V-Jumps, 10 seconds rest, and keep repeating for a total of 2 minutes.

Recover 60-90 seconds between EACH Tabata and then REPEAT Tabatas 1-4 after a ¼ mile recovery jog.

Tabata #1:

• Overhead Walking Lunges

• V-Jumps

Tabata #2:

• Battle Ropes (any variation) - if no ropes, then medicine ball slams, burpees, or any other cardio

Tabata #3:

• Push Ups

• Spiderman Plank

Tabata #4:

• Jackknives

• Hollow Hold

¼ mile recovery jog and repeat

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Ales-A from Getty Images Signature