You might be surprised to know that CrossFit isn't just about lifting heavy-ass weights and flipping tires! Sometimes it incorporates high-intensity Tabata-style workouts. Tabata involves structuring your workout into 20 seconds of pushing yourself hard, followed by 10 seconds of rest, and repeating that eight times for a total of four minutes. These workouts are so versatile because you can practically choose any exercise to do for those 20 seconds, and as long as you push your pace, you'll get in a heart-pumping, butt-kicking workout.
This Tabata workout is all about "blasting that booty," as CrossFit coach Sefton Hirsch of Champlain Valley CrossFit so lovingly says. It incorporates lunges and deadlifts, two of his favorite butt-busting moves.
Tabata Butt Workout
Directions: Complete each four-minute Tabata below. Use an appropriate-size dumbbell, or skip the dumbbells altogether. Move through all five Tabatas without any rest if you can, or take a one-minute rest between each if you need to.
Tabata 1
20 seconds squat jacks, 10 seconds rest
20 seconds air squats, 10 seconds rest
Repeat four times for a total of four minutes
Tabata 2
20 seconds dumbbell thrusters, 10 seconds rest
20 seconds alternating dumbbell reverse lunges, 10 seconds rest
Repeat four times for a total of four minutes
Tabata 3
20 seconds sumo-squat jumps, 10 seconds rest
20 seconds burpees, 10 seconds rest
Repeat four times for a total of four minutes
Tabata 4
20 seconds kettlebell swings, 10 seconds rest
20 seconds single-leg kettlebell deadlifts, 10 seconds rest
Repeat four times for a total of four minutes
Tabata 5
20 seconds lunge jumps, 10 seconds rest
20 seconds side skaters, 10 seconds rest
Repeat four times for a total of four minutes
Read on to learn how to do each move correctly.
from POPSUGAR Fitness https://ift.tt/2Ova9U0
Comments
Post a Comment