Get ready for a powerful, time-saving workout for your entire body!
Coach Nikki from Team Betty Rocker came up with this super fun sequence of strength building moves in a time sequence known as “tabatas.”
The coaches and I all love tabatas because you get to go hard for a short interval (just 0:20) with an even shorter rest (0:10) and repeat this nonstop for four minutes. This is a great way to really fatigue the muscles in a short amount of time, and get a great workout.
Nikki has created a series of these 4-minute tabatas for you today, and I know you’re going to have a great time.
Coach Nikki is a yoga instructor ERYT200, an AFAA Certified Personal Trainer, a Mat Pilates Instructor and a Team Betty Rocker Coach who teaches barre, yoga, pilates and strength training in ROCK YOUR LIFE – our online home workout studio and women’s fitness community!
Keep reading to find out more about the workout she has in store for you and why she loves it!
Hey Rockstar, Coach Nikki here! I really love body sculpting, strength training and tabatas. So today, I’m bringing you all three! I designed this workout to give you an opportunity to focus on full body strength using the short intervals and brief rest periods that tabatas are known for.
For today’s workout you can use a set of weighted objects like dumbbells or water bottles – or stick with your own bodyweight. If you choose to add extra resistance, I suggest challenging yourself with some heavier weights today since the moves are short and focused – but be sure to check out the moves in advance and choose the right amount of weight for yourself prior to beginning.
Choosing the right weight for yourself means that you can perform the move with good form, complete all the reps in the set while feeling fatigue at the end, and feel an increase in your heart rate. You should still be able to talk, but not sing – that’s a good way to tell if you’re in the “zone” that’s pushing you.
I hope you enjoy it!
Equipment: Optional Weighted Objects (water bottles, dumbbells, etc) & Optional Elevated Surface Format: Perform move 1 for 0:20 seconds, rest for 0:10 seconds and then repeat for move 2. Repeat moves 1 and 2 back to back for 4 rounds total. Rest as needed between each set of Tabatas. Move 1: Alternating Reverse Lunge Move 2: Static 1/2 Lunge Pulse Move 1: Plank Hold Move 2: Reclining Ab Crunch with Side Reach Move 1: Kneeling Squat to Overhead Press Move 2: Bodyweight 1/2 Squat Pulse Move 1: Hinged Supine Row Move 2: Triceps Push Up to Alternating Side Plank 1:00 Squat Thrust with Knee TuckFull Body Tabata Strength and Sculpt
Tabata One
Tabata Two
Tabata Three
Tabata Four
FINISHER:
Way to show up for yourself today Rockstar! Comment below if you have any questions or to check in with Coach Nikki and me when you finish today’s workout.
Did you enjoy this workout? Then you will love the 30-day Booty and Abs Challenge! It will give you a complete program to work your entire body (so you won’t need more workouts than what’s in the program) with a SPECIAL EMPHASIS on sculpting your butt, legs and abs.
Get the 30-day Booty and Abs Challenge RIGHT HERE
This is one of my most popular 30-day Challenges! Check out all the details right here!