6 minute Workout Legs, Booty and ABS Tabata

6 minute workout time! Warm up your body and join Coach Trina for a 4 minute Tabata round and 2 minute quickie round. Want longer workouts or Live classes? Check out the schedule here. Don’t miss any of the free stuff. Click here for more workouts, healthy recipes and live pop up trainings and workouts.

Yes I want free goodies

6 minute Tabata Workout

Always warm up first then we move to our first Tabata round. We rest for a minute and do a 2 minute quickie Tabata. Cool down and stretch. You can fast forward, rewind. I have these Fit Traveller Workouts that you can do at home. Download the workouts and save to your computer or phone.

6 minute workout press play and let’s go

#1 Squat Kick right, lunge back opposite L leg 2×2

1x squat with a kick R, lunge back with the opposite leg L (R leg leads the kick)
Make this movement a little easier squats only
Progress to Squat kick
Rest for 10 seconds and repeat on the R leg
Do this for two rounds and then move to plank

#2 Plank 2×2

Click here to see how to properly plank
Plank any variation that suits your fitness
Use your breathing to engage the deep abdominal muscles
Rest for 10 seconds then repeat your plank
Start the movement on the floor from plank position on your forearms
Elbows at 90 degrees *start on knees or toes depending on your level
Elbows underneath the shoulders
Back straight at all times, tuck the chin for a straight line
Squeeze the glutes, draw the shoulders back and down, take an inhale and then exhale to press up from the ground
Remember to breath
There should be a straight line from the top of your head to your tailbone
Trina’s Tip: Keep shoulders healthy by stacking shoulder, elbow and wrist in one straight line. Back straight, abs tight and chin tucked for a straight body line
Regression: Lower to your knees
Progression: Start the plank position from your toes, once stronger progress to a Stability Ball, eventually to an advanced Ball Pike on the floor or on a Ball

After two sets of plank, repeat the above for 1 more round.

Rest for 1 minute.

Repeat from the top for 1 more round.

Trina’s Trainer Tips 6 minute Workout

Consult your physician before you start any new exercise program
Always warm up first for 5-10 minutes, dynamic stretches and foam roll if possible *goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
Preform each rep with good form, technique, full range of motion and work within your limits
Take it at your own pace, start slow if you are new or getting back into fitness
Listen to your body
Never work through pain, progression is the goal
Never sacrifice form for speed
Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
Schedule your workouts as an appointment in your calendar, read How to Do this here
Rest days are important and stretching is a must
Perform 8 rounds total. Always warm up first.
Use hashtag #Fit4Females to tag us on social media so we can find you.