Intense Tabata Oblique Workout (HIIT)
What’s up Aliens! It’s Workout Wednesday and that means we are going to crush another workout together during the busy stretch of the week. Today we are going to tackle a tabata oblique workout.
Tabata is a form of high intensity interval training that will make you expend calories faster, burn more fat, and build more muscle. Let’s get them gains together Aliens!
TOTAL LENGTH: 4 minutes
INTENSITY LEVEL: High
EQUIPMENT NEEDED: None
Skill Level
BEGINNER = Complete the following video workout 4 times and rest after each for 2 minutes and 15 seconds.
INTERMEDIATE = Complete the following video workout 5 times and rest after each for 1 minute and 30 seconds.
ADVANCED = Complete the following video workout 5 times and rest after each for 45 seconds.
To begin, find a comfortable spot in an open space. Perform each of the following exercises for twenty seconds of high intensity followed by 10 seconds of rest, then transition to the next exercise.
Complete the exercises in a round format. This means that since there are 4 exercises in the circuit, you’ll finish all 4 then go back to the first exercise and repeat in the same order following the 20:10 interval.
Two rounds of the 4 exercises will be considered 1 full circuit set. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks.
1. Bikes
Setup:
a) Lie on your back with your legs in a bent elevated position.
b) Bring your head off the ground and place your hands behind your head for support.
Action:
a) Bring your right knee towards your chest and push your left foot out in front of you, as if you were riding a bike.
b) Twist your midsection to touch your left elbow to your right knee.
c) Repeat this motion on the other side and keep alternating!
2. Upright Windshield Wipers
Setup:
a) Assume a sitting position with your legs straight out in front of you.
b) Place your hands firmly on the ground next to you and raise your legs just off the ground.
Action:
a) Contract your abs to lift your legs up and then down to one side.
b) Then, lift them up and to the other side (as if they were windshield wipers on a car).
c) Repeat!
3. Alternating Side Sky Touches
Setup:
a) Lie on your back with your knees bent and your feet planted firmly on the ground.
Action:
a) Contract your obliques to raise your hands upwards over your left knee while rotating your torso.
b) Then, return to the starting position and repeat the motion over your right knee.
c) Repeat!
4. Russian Twists
Setup:
a) Sit in an upright position, cross your legs and bring your feet off the ground.
Action:
a) Twist to one side and touch the ground with both hands.
b) Quickly twist to the other side and repeat the same motion.
c) Repeat!
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