Today’s workout is a brutal Tabata workout.You’ll only need a time, a mat, and probably some water!
Tabata workouts are an excellent way to improve your aerobic and anaerobic capacities simultaneously. That means more bang for your buck as for time in the gym and (as you saw above) they don’t require much equipment making them perfect for a dancer on tour.
To successfully complete this workout you’ll perform each exercise for 20 seconds, then rest for 10 seconds, and repeat 8 times before moving to the
next exercise. This Tabata workout should take about 16 minutes.
Are you ready?
The Tabata Workout
Kneeling Stand-ups
This exercise might seem easy at first, but wait until you are on round eight of these.
To begin this exercise, kneel on both knees with your hips in line with your knees and hands on your hips.
Next, lift your right leg into a kneeling position. From here, press into your front heel to push up to standing.
Finally step your left leg back to return to a right side half-kneeling position, then, return your right knee back to the ground.
Repeat this leading with the other leg and continue alternating sides until time is up!
*Repeat exercise for 20 seconds. Rest for 10 seconds. Repeat this pattern for 8 rounds then move on to the next exercise.*
Marching Bridge
Next up in our Tabata workout is the Marching Glute Bridge!
Lay on your back with your knees bent and feet flat on the floor.
Take a deep breath to settle yourself, then brace your core by pulling your ribcage together and belly button to spine. Allow the natural curve of your back to maintain it’s position here. The idea is to support your spine, not flatten it!
Next, lift your hips toward the ceiling. Imagine your hips are lengthening toward your knees as you lift! Go as high as you can without arching your back.
Now that you’re in your glute bridge, maintain that position as you lift one leg up so its shin is parallel to the ceiling. Without dropping your hips, bring that leg back down and repeat on the other side.
The trick here is maintaining the isometric hold of your glute bridge while shifting the weight from one leg to the other.
Work to keep your hips level (don’t let them flop to one side or the other!) and continue to contract those abs so your lower back doesn’t arch.
*Repeat exercise for 20 seconds. Rest for 10 seconds. Repeat this pattern for 8 rounds then move on to the next exercise.*
Half Side-plank with Crunch
We are halfway through our Tabata workout! How are you feeling?
For this exercise lay on your side like a mermaid with your knees stacked.
Lift up your hips so you are in a half side plank supported by your forearm.
From here, stretch your top arm above your head so your bicep is next to your ear.
Then, crunch your top elbow and knee toward each other, then extend. Repeat for as many reps as possible in the 20 seconds. Don’t let those hips drop!
*Repeat exercise for 20 seconds. Rest for 10 seconds. Repeat this pattern for 8 rounds then move on to the next exercise.*
Split Squat Jumps or Alternating Lunges
You made it to the final round of today’s Tabata workout! Finish strong, this one’s a doozy but then your done!
From a standing position, jump into the air and land in a split squat position (bent-knee lunge).
From the bottom of your lunge, jump up and switch legs in the air to land in the same lunge position but on the opposite side.
If your knees aren’t up for this amount of impact, replace the split squat jumps with alternating lunges.
If split squat jumps are not possible for you today, replace this exercise with alternating lunges. To perform alternating lunges, simply step into a deep lunge then step your legs back together and repeat on the other side.
*For both exercises, repeat exercise for 20 seconds. Rest for 10 seconds. Repeat this pattern for 8 rounds.*
You Did It!
And just like that, in less than 20 minutes you’ve accomplished your workout! How do you feel?
You just worked incredibly hard. Give yourself a moment, then either go for a walk or do some light mobility work to cool down. Bringing your body back to homeostasis after a workout like this is an important part of helping your body leave “stress-mode” and keep your functioning optimally all day.
Want more workouts? Check out the blog every Wednesday for a new workout!
But until then, give these a try: Training Tip Tuesday: Leg Assisted Chin-up , The 15 Minute Workout, 8 Fast and Effective Bodyweight Cardio Exercises for Dancers