20-Minute Tabata Workout w/ Ash Crawford
SUBSCRIBE:
MUSIC:
Ash Crawford leads us through a full 20 Minute Workout that you you can do anywhere, with or without weights.
#tabata #tabatasongs #homeworkouts
The Workout:
Perform each of the following exercises for 20 seconds at a time, followed by 10 seconds rest. Repeat for as many rounds as you can!
SONG 1: “Me Gusta (Tabata)”
JUMPING JACKS
DOWN-DOG TOE TOUCH
SINGLE LEG DEADLIFTS
PUSH-UP W/ ROTATION
SQUATS
PLANK
LUNGE JUMPS
MOUNTAIN CLIMBERS
SONG 2: “Latch (Tabata)”
SHOULDER PRESS (RIGHT)
SHOULDER PRESS (LEFT)
BENT-OVER ROW (RIGHT)
BENT-OVER ROW (LEFT)
SHOULDER PRESS (RIGHT)
SHOULDER PRESS (LEFT)
BENT-OVER ROW (RIGHT)
BENT-OVER ROW (LEFT)
SONG 3: “Forever Yours (Tabata)”
GOBLET SQUAT
REVERSE GOBLET LUNGE
GOBLET SQUAT
REVERSE GOBLET LUNGE
GOBLET SQUAT
REVERSE GOBLET LUNGE
GOBLET SQUAT
REVERSE GOBLET LUNGE
SONG 4: “Hey Ya (Tabata)”
PLANK DRAG
DB PLANK TAPS
WINDSHIELD WIPERS
RUSSIAN TWIST
PLANK DRAG
DB PLANK TAPS
WINDSHIELD WIPERS
RUSSIAN TWIST
SONG 5: “Don’t Start Now (Tabata)”
JUMPING JACKS
SKI HOPS
HIGH KNEES
MOUNTAIN CLIMBERS
JUMPING JACKS
SKI HOPS
HIGH KNEES
MOUNTAIN CLIMBERS
Ash Crawford:
@ashrcrawford
Filmed by:
Michael Gilbert
Gilbert Productions
Tabata Songs:
TabataSongs creates music that matches the exact timing of the Tabata Protocol.
What is the Tabata Protocol? 20 Seconds of sprint/work, 10 second rest, for 4 straight minutes. Tabata music lets you focus on your workout, rather than think about having to look at your watch or a timer.
Tabata Training began in the mid 1990’s. Japanese fitness researcher Dr Izumi Tabata created a HIIT (high intensity interval training) workout, using this very method. Dr Tabata proved the tabata method to draw heavily from both the aerobic and anaerobic systems, unlike most conventional workouts, which tend heavily favor one or the other.
The Tabata Interval has gained a lot of recognition throughout the Crossfit community, running community, and health clubs across the globe, for its versatility, adaptability, and positive results.
The Tabata Interval Method has proven to maximize VO2 max, while also building endurance, burning fat, and retaining muscle. Though the Tabata was not designed as a fat loss or weight loss program, the protocol has gained a lot of attention due to its ability to help do so.
source
