Some thoughts and discussions from me.

Fire Crackin’ Tabata Workout (Strength & Cardio!)

Fire Crackin’ Tabata Workout (Strength & Cardio!)

July 4, 2013

Good morning, my friends! And to my fellow Americans, Happy Independence Day! I hope you’re taking this day to live it up, be free, and be thankful for this beautiful, amazing country that we have, thanks to our forefathers Open-mouthed smile Party smile

I’ve got a super busy day today, so I’ll make this quick. Ok, just kidding. I plan on enjoying the day as leisurely as possible – starting with brunch with friends! Anyway, yesterday in between clients, I decided to put together a little workout for you guys. It’s actually the one I put my HIIT class through this Monday.

stars

It’s a full body, strength-focused tabata, but I promise you your heart rate will be high the entire time, due to the compound exercises and strength bursts. I actually got the inspiration from this workout from one I saw posted on GPPfit.com the other day.

Please consult your physician before beginning any new exercise program.

image

After a dynamic warm up, set a timer for intervals of 20 seconds and 10 seconds. Start with BW squats. Squat for 20 seconds, rest in the down position for 10. Continue 8 rounds (4 minutes.) Then, find a flight of stairs and run them three times. Rest 1-2 minutes, and move on to the next exercise.

squats

x’s 8 – then stairs!

row

x’s 8 – then stairs!

plyo

x’s 8 – then stairs!

plyo - Copy

x’s 8 – then stairs!

side

side plank left and right x’s8 – then done Winking smile Stretch!

If you try this workout, I hope you enjoy it as much as I did!

What are your plans for the 4th?

« »

12 Comments

  1. Katie @ KatieEnPursuit
    Katie @ KatieEnPursuit on 07/04/2013 at 10:17 am

    Looks like an awesome workout (as usual!). I just published the Stars & Stripes themed bootcamp & taught this morning & it was a good one! Heading off to the pool & then a BBQ later. Happy Fourth Paige!
    Katie @ KatieEnPursuit recently posted…Happy Birthday ‘Merica!My Profile

    • Paige
      Paige on 07/04/2013 at 7:23 pm

      Checking it out now 🙂

  2. Lisa
    Lisa on 07/04/2013 at 10:33 am

    Love tabata workouts! This one looks awesome. And I love that it’s themed;)
    Happy Independence Day Paige! Hope you’re having a good one!
    Lisa recently posted…Get To Know Me MoreMy Profile

  3. Sam @ Better With Sprinkles
    Sam @ Better With Sprinkles on 07/04/2013 at 10:40 am

    Looks like an intense workout! I want to start working more tabata and plyo workouts into my routine, so I’ll keep this in mind.
    Sam @ Better With Sprinkles recently posted…Goal Talk: July.My Profile

  4. RAN Mom
    RAN Mom on 07/04/2013 at 12:08 pm

    I just took my very first Tabata class yesterday at my gym!! I really liked it, but my backside kills today.

    • Paige
      Paige on 07/04/2013 at 7:23 pm

      You did?!? GO you!!! 🙂

  7. Kacy
    Kacy on 07/08/2013 at 8:15 am

    That definitely looks like a heart pumper!
    I’m late, but my brother visited for the fourth. We went on a dinner cruise and saw some of the most amazing fireworks ever. It was great. Hope you had a good one too!
    Kacy recently posted…Eatin’ & Drinkin’ – Severn Inn AnnapolisMy Profile

  9. Vitamin complexes Orthomol Cardio
    Vitamin complexes Orthomol Cardio on 07/18/2013 at 4:04 am

    I simply can’t go away your web site ahead of suggesting that I really beloved the most common info anyone offer on your own family and friends? Will be destined to be once more regularly in an effort to take a look at innovative blogposts

  10. Tabata Workouts
    Tabata Workouts on 07/18/2013 at 1:39 pm

    Great post – I love how portable this tabata workout is…keep them coming!