• Maeve Kavangh, PT

Tabata Weekend Workout 🔥💪⁣⁣⁣

⁣⁣⁣⁣⁣⁣⁣No equipment needed.⁣

Tabata is a type of HITT workout which seriously raises ⬆️ the heart ❤️ rate & burns calories 🔥⁣

20 seconds max effort⁣

10 seconds rest⁣

Repeat x 8 times (you will be the judge of how many rounds you can do. Build up slowly if your not used to Tabata. I did 8 rounds yesterday with no rest between the rounds, but take 30-60 seconds if you need it. Good form is more important than hitting all the rounds with poor technique.⁣

I’ve posted an image of the timer I use at the end of the videos. ⁣

The Workout ↙️⁣

1️⃣ Spider Climbers⁣

2️⃣ Cross Climbers⁣

3️⃣ Straight Leg Sit Ups⁣

4️⃣ Runners Reverse Lunges (both legs)⁣

5️⃣ Chest to floor stand ups⁣

6️⃣ Commando Toe Reaches⁣

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Some points:⁣⁣⁣⁣⁣⁣

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✅ Keep your core engaged throughout each exercise⁣⁣⁣⁣⁣⁣

✅ Keep your eyes focused to the floor on exercises 1,2,5 & 6. You want your head, neck & spine in alignment (nice flat back). The spider climbers are particularly difficult, so watch your position.⁣

✅ On the straight leg sit ups - squeeze your glutes & thighs. Pull your abs in and deepen the curve of your spine as you exhale. That's what gets you up (not momentum). To return begin to unfold vertebra by vertebra—down to the floor, keeping your upper body curve as you roll down slowly with control. Try not to flop back!⁣

Tag your training partner below and try do a virtual workout through WhatsApp 💪⁣⁣⁣

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Good luck!⁣⁣⁣⁣⁣⁣

Maeve⁣⁣⁣

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© 2019 by Maeve Kavanagh, Personal Training

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