Today’s “Public Body “12 Days of Fitness” is a Tabata workout. Tabata training was developed by a Japanese scientist as a type for high intensity interval training. There are lots of workouts that call themselves Tabata, but TRUE Tabata workouts are scientific and very precise. Pick one exercise or movement, perform it as hard as you can for 20 seconds, rest for 10 seconds, and repeat that cycle 8 times. Essentially, you do a given exercise 8 times for 20 seconds each, with 10 seconds rest in between. Each individual round will last 4 minutes. You should rest for 1 minute before moving on to the next exercise. Exercises that work several muscle groups are most effective. Like most high intensity conditioning, this is an intense workout. Consult your physician first if you have any medical issues. Here are your “12 Days of Fitness” Tabata exercises.
On the 8th day of Christmas we’ve given you 8 exercises to perform 8 times…..
-Quick crawls: Start on all fours (hands and knees) with knees one inch off the ground. Crawl forward for 4 “steps.” Pause, kick your legs in to a low squat, then jump in the air. Turn around, get back on all fours, and repeat.
-Jumping lunges: Start in a split stance position with your knees about bent at a 90-degree angle. Lower your rear knee toward the ground in a lunge while keeping your front shin vertical. Push explosively off the ground, jumping and switching the position of your legs while in mid-air, landing into the lunge position with the opposite leg forward. Repeat, switching legs on each jump.
-Weighted wood chop: Keeping toes and knees facing forward, lunge to one side, holding a dumbbell with both hands. Swing the weight up from the floor diagonally to above your opposite shoulder. Complete 4 Tabata rounds on your right side then complete 4 rounds on your left side.
-Burpees with pushup: Your favorite, we know ;-) Begin in a standing position. Drop into a low squat position with your hands on the ground. Kick your feet back into a pushup (high plank) position. Lower your chest to and from the ground to complete a pushup. Jump your feet in to return to the squat position. Jump up from the squat position.
-High knee runs: This is just what it sounds like. For each 20 second segment, run as fast as you can with your knees as high as you can get them. Remember to use your arms as your sprint in place!
-Single arm kick throughs: Start in a push-up position. Shift your body weight toward the right arm, and then kick your right leg to the left and touch your right toes with your left hand. Alternate the movement on your left and right sides. Start with control and precision then work to speed.
-Frog jumps: Drop into a deep, low squat with hips below the knees and back upright and chest forward. Jump explosively in the air raising hands above your head land softly and reset into the starting position before your next rep.
-Crab reaches: To get in a crab position, start seated on the floor with knees bent and feet flat on the floor. Place your hands behind you and raise your hips up off the ground. While keeping your hips raised, kick your right foot forward and up and reach you left hand to your right foot, repeat on the other side, alternating for 20 second rounds.