Tabata

12-Minute Bodyweight Tabata Superset Workout: Core + Upper Body

June 11, 2018 by Nicole 1 Comment

I’ve got the second of three bodyweight tabata superset workouts for you! If you missed the last one, it focused on lower body. Today’s will hit core and upper body. The first superset is the easiest of the three so if you start the workout and think it might not be challenging enough, just wait for the next two. 😉

12-Minute Bodyweight Tabata Superset Workout: Core + Upper Body

This workout consists of three tabata supersets. For each superset, you’ll complete 8 rounds of 20 seconds of work and 10 seconds of rest. You alternate between the two exercises. Rest for 30-60 seconds in between supersets.

As with all workouts, make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

WORKOUT BREAKDOWN

Superset 1

Fast-forward to 1:09 in the above video to see these exercises in action plus how to modify them.

Side Plank Crunch (Alternate)
Bicycle Crunch

Superset 2

Fast-forward to 5:52 in the above video to see these exercises in action plus how to modify them.

Surfer Get Ups
Twisted Push Ups (Alternate)

Superset 3

Fast-forward to 10:33 in the above video to see these exercises in action plus how to modify them.

Plank Jumps
Flutter Kicks

xo Nicole

Filed Under: Abs, Bodyweight, Interval Training, Superset, Tabata, Upper Body, Video, Workouts

12-Minute Bodyweight Tabata Superset Workout: Lower Body

May 21, 2018 by Nicole 1 Comment

A couple summers ago, I did a series of 12-minute bodyweight tabata superset workouts that are still super popular today on YouTube. They’re quick but intense and perfect if you’re traveling and away from equipment or just short on time. You can also do several of them if you’re looking for a longer workout. With Memorial Day weekend almost here, I decided to make a few more for this workout series. This week is lower body focused; next week is upper body & core; and the final week will be full body.

If you missed the original workout in this series, you can check them out here:

: Full Body Tabata Superset Workout

: Full-Body & Cardio Tabata Workout

: 12-Minute Bodyweight Core Tabata Workout

: 12-Minute Bodyweight Tabata Workout: Lower Body (Butt & Legs)

: 12-Minute Bodyweight Tabata Workout: Upper Body (Arms, Chest, Core)

The new ones will all use different exercises so you can switch it up!

12-Minute Bodyweight Tabata Superset Workout: Lower Body

As with all workouts, make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

WORKOUT BREAKDOWN

Superset 1

Fast-forward to 1:40 in the above video to see these exercises in action plus how to modify them.

Donkey Kicks
Lunge Stomps (Alternate)

Superset 2

Fast-forward to 6:08 in the above video to see these exercises in action plus how to modify them.

Squat Jumps with Jack
Low Lunge Steps (Alternate)

Superset 3

Fast-forward to 10:40 in the above video to see these exercises in action plus how to modify them.

Sumo Squat Hops
Lunge Hop to Kickback (Alternate)

Hope you enjoy the second installment of this tabata superset workout series!

xo Nicole

Filed Under: Bodyweight, Interval Training, Lower Body, Superset, Tabata, Video, Workouts

Upper Body and Core Workout (Strength Circuits + Tabatas)

January 22, 2018 by Nicole 2 Comments

I got a lot of good feedback on the full-body workout I posted two weeks ago, so this week we’re taking that same structure but focusing on upper body and core. Next week, we’ll see this structure again but focusing on lower body. For this upper body and core workout, you’ll need a set of weights, sliders and an exercise mat. It’ll take you just over 20 minutes to complete.

Upper Body and Core Workout (Strength Circuits + Tabatas)

EQUIPMENT I USED

This workout consists of high-intensity bodyweight tabatas and circuits with weights. You’ll alternate between the two: weight circuit, tabata, weight circuit, tabata. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. For this workout, you’ll do four exercises, cycling through them twice. For the weighted circuit, you do each exercise for 60 seconds and complete all six exercises back to back with no rest.

As with all workouts, make sure to warm up beforehand. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right.

Here’s the breakdown of the exercises in the workout. If you’re unfamiliar with any, just watch the video above. I’ve put the times down so that you can fast forward to the previews of each section.