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Tabata training is H.I.I.T. specifically in high intensity, hard-and-fast-as-you-can work intervals of 20 seconds, followed by 10 seconds of rest. This is continuously repeated throughout the workout.
Fitness Idol is meant to challenge you to the max- so that you can become your very own fitness idol! Remember to always give yourself a pat on the back and reward yourself often when it comes to fitness- buy a new fitness magazine, try a new clean recipe, maybe save up for some kick ass workout clothes!
You will complete the following exercises 4 times in a row, Tabata-style (20 seconds work, 10 seconds rest).
1. Hop-to One-Legged Squats
You'll need a but of space to your right and left- begin moving to your left. Hop to your left foot, then your right, and then land in a one-legged squat on your left foot. Then move to the right- hopping right, left, and then landing in a one-legged squat on the right foot. Repeat.
2. Push Up Lawnmowers
Begin in a plank position, keeping your core tight and body straight the entire time. Complete one push up, and bring one hand off the ground, squeezing your shoulderblade on the same side. Move back to centre and complete a push up, repeat other side. Your option is to complete this on your knees!
3. Double Froggers
Killer full-body move! Begin in a plank position with your feet together, and jump your feet to the outsides of your hands, then back to plank. Then, bring your hands from shoulder width apart to wider, either by "jumping" the hands out or by walking them. Both options are shown in the video.
4. Wall Walks
Begin with your knees bent and your heels on the wall. Your hips should be approximately a foot's length away from the wall (this should not hurt your neck- if it does, move back away from the wall). Lift your hips off the ground and walk your feet up the wall and back down to starting position.
5. Single Leg Lunge Pops- L
Complete three lunge pulses on the left side. On the fourth pulse, jump directly in the air and land in the same lunge position and continue.
6. Single Leg Lunge Pops- R
Same as above, on the other side.
7. One Arm Mountain Climbers
I got this last and final move from Jillian Michaels- it is KILLER!!! Begin with your left leg bent and your left arm on the ground, right arm back. Switch your feet and pretend you are running! A full-body exercise to finish off this workout. Be patient- you'll get it! :)
Good luck!!! Take this workout to the gym by right-clicking the photo above or click "print" at the bottom of this post. It will print the workout descriptions for you!