The Ultimate Bride to Be Workout

A Tabata workout is intense and exhilarating! Every single muscle fibre in the body will be working to create the maximum energy and oxygen demand possible, which is why Tabata is scientifically proven to get you fitter, faster.

Tabata Workout

The full Tabata workout class is 20 minutes long incorporating a 3 minute warm-up, a 4 minute cardio section to get you ready for the Tabata protocol, then 2 min where you take a breather and practice the 2 alternating Tabata moves you’ll use in the protocol, the 4 minute TABATA, 4 minute core section (abs) and lastly ending with a 3 minute cool-down/recovery.

Tabata Workout

7 Tabata moves that can be performed in a conventional gym.

1. Rocket Jump 90

(whole-body especially the quads and glutes)

Begin standing tall with feet shoulder width apart, knees soft and hands clasped together (making a tight fist). Drive the hands down between the legs to load into a squat, keeping the heels down and chest lifted. Immediately and explosively punch clenched hands up to fully extend the arms and pull you out of the squat into the air (jump). Turn 90 degrees whilst in the air and land softly, under control by descending back into the squat before immediately performing the next repetition.

Tabata Workout

2. Star-burst

(whole-body especially the quads and glutes)

Begin standing tall with feet shoulder width apart, knees soft and hands in front of the body, tummy height. Tuck and lower the body into a folded squat position, keeping the heels on the ground. Immediately and explosively push off the ground and drive the arms and legs open and wide, creating a ‘star’ shape in the air. Land softly and under control back into the folded squat position before performing the next repetition.

Tabata Workout

3. Plank Tick Tock

(whole-body especially the shoulders and trunk/core)

Adopt a traditional press-up plank position with hands and toes supporting the body position. There should be a straight line from the shoulders to the heels (body in neutral alignment). Explosively pull the knees together and jump both feet forward and to the side of the supporting hands (tucked position off-set to the left or right). Immediately drive the legs back out and return to original plank positon ensuring that the hips do not sag/droop as the legs straighten. Immediately perform the next repetition to the opposite side and continue the exercise by alternating left and right (or vice versa).

Tabata Workout

4. 180 Split Squat Jump

(whole-body especially the quads glutes and trunk/core)

Set-up in a lunge stance with one leg forward and one back, both knees bent to 90 degrees, and the front foot flat to the ground; the chest and eyes should be up and looking ahead. Explosively drive out of this position using both the arms and legs to pull the body into a jump. Whilst in the air, rotate away from the lead leg and complete a 180 degree jump-turn so that the lead leg changes to become the rear leg. Land softly and under control back into the lunge position, loading towards the ground before driving up and out into the next repetition.

Tabata Workout

5. Burpee Tuck Jump

(whole-body; period!)

Begin standing tall with feet shoulder width apart, knees soft and hands by the sides of the body. Begin by placing both hands to the ground, underneath the shoulders whilst the knees and hips bend (the heels will lift). Once the bodyweight is supported by the hands, shoot the legs back at speed to find the press-up plank position (ensure the hips do not sag/drop as the legs straighten). Immediately and explosively reverse the movement and from the crouched/tucked position, transfer the bodyweight back to the feet before driving up into a vertical jump, tucking the knees tight into the chest as you reach the highest position of the jump. Land softly and under control as you descend immediately into the next repetition.

Tabata Workout

6. Sumo Plank

(whole-body especially the shoulders and trunk/core)

Adopt a traditional press-up plank position with hands and toes supporting the body position. There should be a straight line from the shoulders to the heels (body in neutral alignment). Explosively pull the knees forward so that the feet land next to and outside of the supporting hands. Once the bodyweight transfers fully to the feet the hands should lift off the ground momentarily as the chest rises (eyes briefly look up). Reverse the move by placing the hands back to the ground (same position) and driving the legs behind you into the original press up plank positon (ensure the hips do not sag/drop as the legs straighten).

Tabata Workout

7. Tick Tock

(whole-body especially the shoulders, arms and trunk/core)

This move resembles a bunny hop with the hands placed firmly on the ground, underneath the shoulders. Pull both knees out to one side of the body so that they are level with the elbows; the bodyweight is shared between the hands and the feet (the heels are lifted). Spring the legs up and over to the opposite side of the torso/arms and land softly with knees held together before immediately springing back to the first side. The contact on the ground should be light but fast and the hips should remain elevated throughout the move with the eyes looking towards the ground.

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