These Circuit + Tabata classes are versatile. Short on time or want to focus on a specific muscle group? Just do the first half (lower body focus) or second half (upper body/core focus) of the class. Want to keep your workout low-impact? Skip the tabatas and just do the two strength circuits. Today’s Circuit + Tabata workout class can work for everyone.
If you missed it, I shared another of these classes using resistance bands a couple weeks ago. And if you want access to more, you can become a Patreon member! For $9.99/month, you get six additional workout classes plus unlimited access to the previous months’ classes. I provide a monthly workout calendar as well for anyone looking for guidance.
Circuit + Tabata Workout Class – Weights
EQUIPMENT NEEDED:
- Set of heavy weights (I’m using 20 lbs)
- Set of medium (ish) weights (I’m using 8 lbs)
Above links are affiliate.
In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some light cardio toward the end to gradually bring the heart rate up. We then move onto our circuit + tabata work. The first half of class will be lower body focused, while the second half will have more of an upper body and core focus. In each of the halves, you’ll do a strength circuit and a tabata.
In each circuit, you’ll preform five exercises. You do them for 45 seconds each, with 5 seconds of transition time in between. You then rest for 30 seconds before repeating. You’ll complete three sets of the circuit.
In each tabata, you preform two exercises, alternating between them, using an interval structure of 20 seconds work / 10 seconds rest x8.
Between each section of class, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a 60-second burpee challenge followed by a guided cool down and stretch.
Workout Breakdown
02:17 Warm Up & Mobility
10:48 Circuit + Tabata Workout Circuit – Lower Body Focus
- Squat + Pulse
- Deadlift
- Squat Thrust + Curtsy Right
- Squat Thrust + Curtsy Left
- High Pull – Jump Squat
Tabata – Lower Body Focus
- Side Lunge Knee Drive Hop
- Squat Jack Squat Jump Heel Click
Circuit – Upper Body/Core Focus
- Hammer Curl, Lateral Rotation, Lateral Extension
- Arnold Press
- Row, Overhead Raise
- Truck Driver
- Plank Pull-through
Tabata – Upper Body/Core Focus
- Crab Kick Triceps Dips
- Full-body Crunch
52:39 Cool Down & Stretch
You may recognize this class structure from the Studio Pumps class pack I dropped a couple years ago. While Studio Pumps may be no more, I love the classes and wanted to create some new ones for Patreon. 🙂
xo Nicole
My wife doing it for a 2nd time now. She really likes long workouts. Thank you so much for sharing this. You are the best! Subscribed you in your Youtube channel.