Hi friends!
Today I have a full body workout for you, that especially targets those important muscles around your core.
My usual workouts are full of barbells and dumbbells, but whenever I want to change things up, I often look to the kettlebell rack. For this workout I alternated between a kettlebell exercise and an ab exercise, because I too often neglect core work.
This workout consists of 5 rounds of tabatas, each 4 minutes long. For each tabata there’s one full body exercise and one core or ab exercise that’s guaranteed to get you sweating!
What’s a Tabata? It’s a form of interval training where you work for 20 seconds, rest 10 seconds, then repeat for a total of 8 rounds.
You can see more tabata workouts here.
So to start a workout, you’ll set a timer (or an app on your phone) to 20 sec. work/10 sec. rest. For the first 20 seconds you’ll do exercise 1, kettlebell swing. Then rest for 10 seconds, and when the timer rings, you’ll start doing exercise 2, atomic situps for 20 seconds. Rest again, then repeat until the 4 minutes are up.
This is a strength workout, so remember to use a weight you find challenging for the kettlebell exercises.
Workout breakdown
Warm up
- Spend a little time warming up with some light cardio and doing some dynamic stretching, foam rolling or other mobility work
Main workout
Tabata 1
- Kettlebell swing
- Atomic sit ups
Tabata 2
- Kettlebell windmill
- Bicycle crunches
Tabata 3
- Kettlbell clean & press
- Mountain climbers
Tabata 4
- Snatch & press with kettlebell
- Scissor legs
Tabata 5
- Overhead curtsy lunge
- Sit up press-up with dumbbell
Cool-down
- If you feel like it cool down with a few stretches
Similiar workouts you can try as well:
What kind of workout would you like me to post next? Let me know in the comments!
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Love tabatas! I used to take a tabata group fitness class that seriously whipped me into shape & I haven’t done a workout like that in a looonng time! I need to find a timer or app on my phone so I can start doing them again. Thanks for the workout :))
Yeah they can be so tough! I use an app called GymBoss to time mine, makes it super easy 🙂