Tabata training is one of the most fast-paced, energetic workouts you can do. Tabata is a form of high intensity interval training that gets your heart rate up and burns more fat in less time, by focusing on completing as many reps as possible in an allotted time period.
Note: Since we’re putting our focus on time, you’ll notice that the category “reps” has been replaced with “time.” You will need the use of a timer and be prepared to work out in intervals of 60 seconds.
Bended knee crunch, straight leg crunch, toe touch crunch (you will lie on your back for all three of these exercises)
Bended Knee Crunch
Equipment: Dumbbell, Mat Time: 1 minute Weight: 15 lbs. Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your knees to your chest
Straight Leg Crunch
Equipment: Dumbbell, Mat Time: 1 minute Weight: 15 lbs. Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your legs straight up to meet the arms
Toe Touch Crunch
Equipment: Dumbbell, Mat Time: 1 minute Weight: 15 lbs. Tips & Tricks: Keep your legs straight the entire time and reach up with the dumbbell in both hands to touch the toes
Set 2
4 Sets
Squats, Lunges, Toe Taps
Squats
Equipment: Dumbbell Time: 1 minute Weight: 15 lbs. Tips & Tricks: Hold the dumbbell to your chest as you squat down to a seated position and rise up; do not lock the knees when you stand Single Leg Lunges
Equipment: Bench Time: 1 minute Tips & Tricks: Focus your eyes straight ahead – this will keep your back straight; due to the angle of the exercise; it’s okay for your knees to extend over your ankles
Toe Taps
Equipment: Medicine Ball Time: 1 minute Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place
Set 3
3 Sets
Dead Lifts, Hamstring Curl, Step Ups
Dead Lifts
Equipment: Dumbbells Time: 1 minute Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set. Tips & Tricks: Keep a slight bend in your legs; do not let the weights drop lower than mid-shin before standing upright Standing Hamstring Curls
Equipment: Hamstring Curl Machine Time: 1 minute per leg Weight: Start with a heavier weight; increase the weight by 5-10 lbs. after each set. Tips & Tricks: Keep your back straight and a slight bend in the support leg
Step Ups
Equipment: Bench (or stair) Time: 1 minute per leg Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set. Tips & Tricks: Keep the foot flat on the bench and weights by your side; do not lock the knees as you step up one leg at a time
We’re excited to announce that our very own Fadi Malouf is going to appear in the next Save The Bros video! If you haven’t seen the first one, check it out below and prepare to be warned about the potential collapse of the entire bro nation.
What is Save The Bros, you ask? It’s an initiative by Organic Valley to encourage all the gym rats of the world to stop pumping their bodies with “synthetic junk.” They make a protein shake called Organic Fuel that is made with all natural ingredients – including 26 grams of high-quality protein. Good stuff.
So check out the video below for a good laugh. And if you’re a bro, take a minute to think about the toxins you may be putting in your body each time you chug a protein shake and check our Organic Fuel – if not for you, for the fate of bro nation as we know it.
The medicine ball, the exercise ball, and the bench are widely used pieces of equipment because there is a variety of exercises you can do with them to work any part of the body. Whether you consider yourself a workout beginner, or if you’ve been hitting the gym for decades, these items are must haves in your “workout closet.”
Today we’re focusing on a laundry list of exercises that work different parts of the body, while keeping you on your toes – literally. This workout only includes one set of exercises that you’ll perform two times through.
Note that many of these exercises involve sitting on an exercise ball. Sit on this type of ball with both feet firmly placed on the floor, hip-width apart or wider. Keep your back straight and your head aligned with your spine. Maintain this position on the ball throughout each exercise.]
Focus: Biceps, Triceps, Shoulders, Glutes, Core
Time: 45 minutes
Warm Up: Five minutes of cardio
Set (repeated two times)
Toe Taps
Equipment: Medicine Ball
Reps: 50 per set
Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place
Bicep Curls
Equipment: Exercise Ball; Dumbbells
Reps: 25 per set
Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
Tips & Tricks: Keep the back straight, bend the arms to meet the shoulders and straighten completely with each repetition
Shoulder Press
Equipment: Exercise Ball; Dumbbells
Reps: 25 per set
Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
Tips & Tricks: Keep the back straight; on each repetition, bring arms perpendicular to shoulders (but not lower) before pressing up
Overhead Tricep Extensions
Equipment: Exercise Ball; Dumbbells
Reps: 25 per set
Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
Tips & Tricks: Hold a dumbbell with both hands wrapped around the dumbbell handle; keep elbows pointing forward and straight, but not locked
Shoulder Raises
Equipment: Exercise Ball; Dumbbells
Reps: 20 per set
Weight: Start with a manageable weight for the first set; increase weight by 5 lbs. on the second set
Tips & Tricks: Keep the arms straight out to your sides as you slowly lift and lower the weights (do not lift more than a foot up)
Full Sit Ups With Ball
Equipment: Exercise Ball
Reps: 20 per set
Tips & Tricks: Lie flat on your back; bend the knees and place the legs over the ball; extend arms to touch the toes as you roll up
Fire Hydrants
Equipment: Bench
Reps: 20 per side
Tips & Tricks: Position yourself on your hands and knees on the bench; lift one leg straight out to the side and back down, keeping the knee bent; do not allow the leg to extend past the hip
Side Leg Kicks
Equipment: Bench
Reps: 20 per side
Tips & Tricks: Position yourself on your hands and knees on the bench; lift on leg straight out to the side and kick forward, keeping the leg straight
Back Leg Kicks
Equipment: Bench
Reps: 20 per side
Tips & Tricks: Position yourself on your hands and knees on the bench; kick one leg straight out behind you and slowly bring forward
Backwards Lunges with Press
Equipment: Dumbbells
Reps: 25 per set
Tips & Tricks: Lunge backwards while simultaneously pressing upwards; be sure to keep the back knee two inches off the floor as you lunge
This is a great workout to focus on your arms and the glutes, and finish with an exercise that puts focus on both.
Looking for more? Want to get access to over 6,000 workouts like this? Book an appointment with Body By Fadi today and discover what all the program has to offer.
Try the Reverse Extension on a Swiss Ball as a great way to strengthen and improve your stabilizing muscles. This exercise focuses on the Erector Spinal muscles of the lower back as well as the Gluteus Maximus.
Using the ball keeps your upper body stable and provides support to the lumbar region as you lower and raise your legs, placing less stress on the lower back.
It’s only necessary to come up to a straight body position at the top of the movement, and not to hyperextend the trunk.
Exercise Instructions:
1 – Lie face down with your chest on the ball, your hands and feet on the floor
2 – Raise your legs up behind straight, making a line from your feet to shoulders.
3 – Do not bounce up and down on the ball as you perform each rep.
