Tabata Strength Combo Workout

Hi friends! How’s the morning treating ya? Yesterday ended up being a great day. I got the girls to school on time – it’s always a bit of a rat race – took care of work stuff, and headed to a little event at the Pilot’s work. They had street tacos for dinner and they were surprisingly awesome. (I hadn’t found a taco here I love, but the search has ended. High fives all around.) P is officially a ballet drop-out (she doesn’t want to go anymore, so I’m not going to force her), and it’s been nice having that free Monday afternoon block. It starts the week off on a more relaxing note!

After the little get-together at the Pilot’s work, we came home and watched The Bachelor (omggggg) and I put together this little workout for youuuu. It’s like a little gift! Not the type that you can put in a box, but if you use it correctly, you’ll get lots of new sore muscles. 😉

strength and tabata workout

This one combines two of my workout faves: strengths and Tabata training! If you’re new to Tabata intervals, you’re in for a treat. Here’s a full post with all of the details!

Some things to keep in mind for Tabata intervals:

-The intervals are supposed to be HARD. When Tabata did the original study, he wanted the participant’s heart rates to increase quickly and to a high level. Obviously, you should scale it according to how you’re feeling and your own personal workout level, but keep in mind that it’s supposed to feel challenging. I see a lot of “Tabata” workouts floating around the Pinterest machine that are not true Tabatas. Biceps curls or weighted lunges for 20 seconds won’t get your heart rate up quickly. You want to choose challenging and often powerful movements, like sprints or plyometrics.

-Another critical component of Tabata training is the timing: 20 seconds off, 10 seconds of rest, 8 rounds = 4 minutes total. I wouldn’t do more than 4 total Tabata sets within 1 day. (If you’re doing it correctly, you won’t want to! You’ll be like, “MAKE IT END.”)

-For this workout, you’ll complete a strength circuit and then move into the Tabata interval (4 minutes). Rest for 1 minute before completing the circuit again. You can do the entire workout up to 3 times total. As always, check with a doctor before making any fitness changes and honor your body.

Here’s what the workout looks like:

A strength and cardio workout combining dumbbell exercises and sweaty Tabata intervals. fitnessista.com #tabata #strengthworkout #tabataworkout #tabataandstrength #totalbodyworkout

Form cues and tips:

Lunge upright row – Holding a pair of dumbbells, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Step back to starting position, then complete an upright row, making sure your shoulders are the FIRST things to come up and the weights stop at mid-chest. That’s one rep. You can balance on one leg as you do your upright row and shoulder raise for an extra challenge. To make it more intense, lift heavier weights. If the compound exercise is too much, break it into pieces. 

Plie squat overhead press – Stand with a super wide stance, toes turned out, holding a pair of dumbbells. Keep your chest lifted and your weight in your heels as you sink down and endeavor to get your thighs parallel to the floor. Make sure your knees extend towards your toes, but not past them. As your rise, press the dumbbells overhead, then lower back down and repeat. 

Lunge curl – Holding a pair of dumbbells, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Step back to starting position, then complete a biceps curl (squeeze your biceps and exhale as you curl). That’s one rep. To make it more intense, lift heavier weights. If the compound exercise is too much, break it into pieces.  deadlift wide row – Hold a pair of dumbbells and tilt forward, bringing the weights just below the knees. Lift up from your elbows, bring them high and wide, engaging into your rear delts. Stop the elbows at shoulder height before carefully lowering back down. Exhale and rise with a flat back.

Alt arnold press – Hold a pair of dumbbells at your shoulders, palms facing in. Press one dumbbell overhead as your rotate your palm out, then return to start. Repeat on the other side.

Triceps dips – Place your hands behind you on a chair or bench, fingertips facing towards you, legs straight out in front of you, hips off the ground (you could also do this with your hands on the floor). Keep your elbows in and bend them straight back, then squeeze your triceps to return to start. Keep your chest lifted and shoulders down. Make it more challenging by placing a weight across your hips.  pushups – Start on your knees or toes, with hands wide and knuckles pressing into the floor. Keep your hips down and core engaged as you perform your pushup, exhaling on the way up.

x abs

X-abs – Lie on your back with your arms and legs out in an “X” shape and off the ground. Lift one arms and the opposite leg up, reaching towards your toes, lower back down and repeat on the other side. 

Plank run – Come into a plank position with hands stacked under your shoulders, neck long, and spine neutral. Keep your plank position as you bend one knee towards the floor. Quickly switch sides, maintaining your plank position. 

plank run

-For the Tabata intervals, feel free to substitute with any of your favorite plyometric exercises, or sprints on the spin bike, rowing machine, track, or treadmill. If you’re a beginner or prefer low-impact, try 4 minutes of walking (or hill walking) instead. 

Please let me know if you give it a try!

This is where I realize I’m wearing pretty much the same outfit I wore in the last workout I posted. #outfitrepeater #capsuleworkoutwardrobe 😉 

Have a great day and I’ll see you soon!

xo

Gina

Outfit: Fabletics

Shoes: Nike c/o (on sale)

Photos: Lindsay Colson

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360 Comments

  1. Lindsey on February 27, 2018 at 11:13 am

    Looking forward to trying this workout, thank you! 🙂

    • Steffani on February 27, 2018 at 12:47 pm

      Love tabata! 🙂

  2. Rachel on February 27, 2018 at 11:13 am

    Stuck at home with a sick child. I will definitely try this workout during nap time

  3. Miriam on February 27, 2018 at 11:15 am

    I was needing a new combo workout! 🙂

  4. Nicole on February 27, 2018 at 11:18 am

    Looks like a good one 🙂

  5. Catherine on February 27, 2018 at 11:23 am

    You were the first person to introduce me to tabata years ago and I love these workouts! 🙂

  6. Rebecca on February 27, 2018 at 11:23 am

    Love these short but sweet workouts 🙂

  7. Lora M on February 27, 2018 at 11:24 am

    Tricep dips are not my friend!

  8. Rebecca on February 27, 2018 at 11:24 am

    Love these short but sweet workouts I could do at home. 🙂

  9. Tracy on February 27, 2018 at 11:27 am

    Hope you have an awesome day 🙂

  10. Ann on February 27, 2018 at 11:29 am

    Tabata workouts hurt so good! 🙂

  11. Juliana on February 27, 2018 at 11:31 am

    I’ve been sidelined from working out while I recover from surgery, but this looks like a good one to try when I’m back in the game 🙂

  12. Whitney on February 27, 2018 at 11:34 am

    This looks really hard…and awesome 🙂

  13. Julie F on February 27, 2018 at 11:37 am

    Woohoo!!

  14. Molly thomas on February 27, 2018 at 11:44 am

    The X abs are my fav 🙂

  15. Heather on February 27, 2018 at 11:44 am

    Need to try this! 🙂

  16. Jessica on February 27, 2018 at 11:47 am

    Love this at homeworkout 🙂

  17. Becca on February 27, 2018 at 11:49 am

    This looks like such a good workout! Need to try 🙂

  18. Danielle on February 27, 2018 at 11:50 am

    I will definitely try this one out 🙂

  19. Randi on February 27, 2018 at 11:54 am

    🙂 perfect timing. I <3 taba

  20. Kelly on February 27, 2018 at 12:01 pm

    I would love to try

  21. Katy Averill on February 27, 2018 at 12:05 pm

    Great workout! I have a bad wrist-do you have any suggestions of moves that I can substitute for the triceps dip and planks? 🙂

  22. Angela S on February 27, 2018 at 12:07 pm

    🙂 <3

  23. ALice on February 27, 2018 at 12:11 pm

    I love the included form cues Love your workouts. Thank you for sharing with us 🙂

  24. Tracy on February 27, 2018 at 12:15 pm

    Can’t wait to try! 🙂

  25. Emily @ Pizza & Pull-Ups on February 27, 2018 at 12:23 pm

    This workout looks killer, can’t wait to give it a try 🙂

  26. Alicia F on February 27, 2018 at 12:24 pm

    Thanks for the awesome workout!! 🙂

  27. Kristina Edson on February 27, 2018 at 12:28 pm

    Looks like a great workout! I’m currently starting WSU because my whole family (me too!) we’re sick the entire month of January with the flu. So starting now! lol 🙂

  28. Becca on February 27, 2018 at 12:43 pm

    FUN! 🙂

  29. Candice F on February 27, 2018 at 12:46 pm

    Can’t wait to try this 🙂

  30. Jyoti on February 27, 2018 at 12:58 pm

    I’m definitely going to give this workout a try 🙂

  31. Corie B on February 27, 2018 at 1:00 pm

    I like how you include cues and tips. Makes understanding something I’ve never tried before so much easier! : )

  32. MJ on February 27, 2018 at 1:04 pm

    Adding this to the rotation. Thank you! 🙂

  33. Brooke on February 27, 2018 at 1:04 pm

    Looks fun! I love love love tabatas and love all the combo moves 🙂

  34. Channing on February 27, 2018 at 1:06 pm

    I’ll definitely have to try this one! 🙂

  35. Amie VV on February 27, 2018 at 1:09 pm

    LOve these workouts

  36. Amie VV on February 27, 2018 at 1:10 pm

    MY smiley didn’t pop up?

  37. Amanda Harkins on February 27, 2018 at 1:12 pm

    I’m 7 weeks post op and just getting back into working out, I’ll have to try this out 🙂

  38. Morgan on February 27, 2018 at 1:14 pm

    Looks awesome! 🙂

  39. Sarah on February 27, 2018 at 1:16 pm

    Looks fun

  40. Jessica on February 27, 2018 at 1:19 pm

    Might give this one a try tonight! 🙂 Thanks Gina!

  41. Jenna on February 27, 2018 at 1:20 pm

    Can’t wait to try this at the gym tonight! 🙂

  42. Alissa on February 27, 2018 at 1:24 pm

    Looking forward to trying this after work tonight! 🙂

  43. Alex on February 27, 2018 at 1:28 pm

    You’re very sneaky 🙂

    • Fitnessista on February 28, 2018 at 9:41 am

      alex, you win!! i’ll send you an email to get your info 🙂

  44. Alexis Caldwell on February 27, 2018 at 1:29 pm

    Looking forward to trying this workout! I love doing a barre workout you posted a few weeks ago! 🙂

  45. Adriana Lenz on February 27, 2018 at 1:31 pm

    Perfect for me to take to the gym tonight as my workout 🙂

  46. Leila on February 27, 2018 at 1:36 pm

    I have a 3 yr old ballet drop out also. 🙂 looks like a great workout!

  47. Katie on February 27, 2018 at 1:47 pm

    Great workout 🙂

  48. Briana on February 27, 2018 at 1:50 pm

    Need to try this workout soon!

  49. MM on February 27, 2018 at 1:55 pm

    This looks great. How long do you think it will take to complete 3 rounds? Thanks for sharing!

  50. Jo serafyn on February 27, 2018 at 1:57 pm

    Looks like a great workout! 🙂

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