Ready to get SWEATY and STRONG? Join me for this full body tabata shredder workout! If you’ve never done Tabatas before, they are a fast, fun and efficient way to get an amazing workout.
Tabatas are a special 4-minute workout format (a type of HIIT – high intensity interval training) where we pair 0:20 of maximum effort with 0:10 rest periods. The trick to getting the most out of this is to really give it your all in that 0:20.
Today’s workout is a mix of strength and cardio moves so you can hit both elements of a strong, sculpted body all at once.
As always, I’ll talk you through form tips and modifications so you can get stronger safely. Grab a couple of weighted objects (water bottles, wine bottles or dumbells) and let’s check off your workout for the day!
One-off workouts are great, but having a plan to follow is even better! Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!
Total Tabata ShredderClick to expand and see all workout move descriptions.
Equipment: Weighted Objects.
Format: Perform move 1 for 0:20 seconds, rest for 0:10 seconds and then repeat for move 2. Repeat moves 1 and 2 for 4 rounds total.
Move 1: Alternating Reverse Curtsy to Kick
- Begin standing with your core engaged and chest upright.
- Step your right foot back behind you and over to the left as your left knee bends. Your right knee will line up behind your left heel.
- In your lunge position, ensure that your chest remains upright and your left knee does not rotate or press out over your left foot to maintain stability.
- Power through your front heel and as you come back to standing, kick your foot out and to your side.
- Repeat on the other side and alternate back and forth from right to left.
- MOD: Hold on to a chair or wall to help stabilize yourself or perform reverse lunges, where rather than your knee coming behind your front heel at an angle, you step straight back.
Move 2: Split Squat Jumps
- Begin in a forward lunge position with your knees bent, chest upright and core engaged.
- With your weight in your front foot and your knees tracking your toes, jump up and switch your front and back legs, landing lightly back in your lunge position.
- MOD: Perform alternating reverse lunges to make this low impact or hold onto the wall or back of a chair for help with balance.
Move 1: Elevated Push Up Claps
- Begin in a tall plank with your hands stacked below your shoulders and your core engaged.
- Lower yourself toward the mat by bending your elbows, keeping your shoulders away from your ears and your elbows shooting back behind you. Keep your gaze about 6 inches in front of you rather than looking up or down, to maintain a neutral spine.
- Keeping your core engaged and your shoulders away from your ears, powerfully press back up and away from the floor or elevated surface to clap your hands at the top. Land back with soft wrists and elbows as you come back to your tall plank position.
- MOD: Perform the push up with your hands on the side of your couch or other elevated surface. Alternatively, remain on the mat, but in a kneeling, or single knee down position.
- Check out my Push-up Progression Tutorial for tips on perfecting form and building strength.
Move 2: Reverse Flye to Kickback
- Hinge forward at the waist to be at 45 degrees, gaze neutral, with your shoulders down and back so they’re not rounding forward and allow your weights to hang beneath your chest.
- Lift both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Slowly bring the weights back beneath your chest.
- Pull the weights to your sides for a row, keeping your elbows close to the body and squeezing your back muscles like you’re pinching the base of your shoulder blades together.
- While in this row position perform a tricep kickback by kicking your arms straight back.
- Slowly lower the weights down again to the starting position and repeat the fly and kickback combination.
Move 1: Crescent Kicks
- Come into a fighter stance with your left foot slightly in front of your right, and get light on your feet.
- With your back leg, kick your foot in front and across your body as high as you’re comfortable with for a crescent kick.
- Switch your stance after each crescent kick so you alternate your kicking foot.
- MOD: Draw a crescent with your knee rather than a full kick. This is a great way to see how tight your hips are, and if one is tighter than the other.
Move 2: Plank Jack to Tuck
- Begin in a tall plank position with your core engaged, shoulders stacked over your hands and your lower back slightly up toward the ceiling.
- Jump your feet out wide for a jack and then back together.
- Next, keeping your hips down, jump both feet in toward your chest and then back out and repeat these two movements back to back for the allotted time.
- MOD: Perform this from an elevated surface or step your feet out and in rather than jumping.
Move 1: Squat Biceps Curl to Press
- Stand with your feet slightly wider than hip width distance apart, holding weighted objects in your hands with your palms facing you.
- With your core engaged and your shoulder blades pulled back and down, shoot your booty back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up.
- As you squat down, perform a bicep curl with both arms by curling the weight up to your shoulder and contracting your biceps (palms facing you).
- Power through your heels to come back up to standing and as you stand, press the weights up over your head, maintaining a strong core so as to not arch your back.
Move 2: Warrior Burpee
- Start in a standing position with your feet wider than hip distance apart.
- Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position, holding your belly button in to keep your core engaged.
- Bring your right knee toward your left shoulder, then your left knee to your right shoulder in a cross-body mountain climber motion.
- Jump or step your feet back in to meet your hands, loading the weight in your heels and stand.
- Bring each foot up and across your body and touch your toe with the opposite hand.
- MOD: Perform this from an elevated surface or step your feet in rather than jumping.
Thank you so much for joining me for today’s workout Rockstar – you are amazing!! Be sure to check in below and let me know how you liked the workout and where you did it from.
I’d love to see YOU inside Rock Your Life…
…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!