Tabata Workout Side Skaters & Curl & Press

Tabata workout live with Coach Trina. If you are stressed for time and need to move your body, join me for my Quickie workout. High intensity fitness that gets you in and out quickly. Tabata is great for fat loss because you burn calories after your workout. Click here to join me for more of these workouts and for healthy recipes that can help you lose weight, inches and body fat.

Tabata Workout Be sure to warm up first

Perform 1 set at an easy pace low impact with no weights (go through the movements to prep the body). Grab these Fit Traveller Workouts if you are strapped for time, equipment or travelling. I was away with no access to a gym so I did a body weight workout in my hotel room. Download these workouts and save them on your computer or phone.

Tabata Workout Tidbits

These two moves target your entire body especially legs and arms and core too. Warm up first as noted above. Start with light dumbbells for the curl and press and adjust accordingly. Start slow and always ensure that you have perfect technique versus speed. Your form is more important than anything else. Take your time and slow down the reps.

What you Need for the Quick Workout

Less than 15 minutes or less *warm up for 5 minutes minimum, 4 minutes for Tabata then cool down stretch 5-10 min
Light weight dumbbells if possible
Mat or towel
Water

Trina’s Trainer Tips

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

Check out my 10 Day Lean and Clean for workouts, recipes and more.

Tabata Workout at a Glance

Perform 4 rounds. Always warm up first.

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Warm up for 4-6 minutes first
20 seconds of Lateral Side Skaters
10 seconds of rest
20 seconds of Bicep Curls to Shoulder Press
10 seconds of rest
Repeat above 3 more times

Rest as you need to. Be sure to cool down, stretch and a little meditation at the end.

Workout Instructions in Detail

#1 Lateral (Side) Skaters x 20 seconds, rest for 10 seconds

Lean forward at the hips, keep the ABS tight to support the back
Reach out in front long spine, leaping side to side from left to right
As you leap to the right, step the left foot behind you and repeat on the other side
Use the arms to propel you *opposite arm to leg
Keep a steady pace to increase the heart rate
Trina’s Tip: Try to keep the same leaping width side to side through the entire movement *you could even put two markers on the floor
Regression: Touch the back foot down on the ground don’t leap as wide
Progression: Keep the back foot off the ground, add a high impact hop and or try leaping a little wider *add a mini band or a stability ball to the movement
Muscles Targeted: Core muscles: quadriceps, glutes, hamstrings, hip flexors and abdominals and your cardiovascular system of course!