Full Body Strength Tabata – Part 2

Tone your upper body (or full body) with this 20-minute strengthening tabata.

Hey there sexy ladies and gents 🙂 Happy workout Wednesday! I’m bringing you the second part of last week’s tabata workout. You can either do each separately or put them together for a full body routine. If you can’t tell Tabata workouts are my favorite. I love that you only have to do work for 20 seconds and constantly get time for recovery. I always tell myself “I can do ANYTHING for 20-seconds.” Plus it spikes my heart rate through the roof, no matter if I’m doing cardio or strength!

If you’re like me and love cardio, you could do a light cardio move for you rest period. Try moves like jumping jacks, high knees, butt kicks, jump rope or squat hops. If you add cardio, you probably only want to do part 1 or 2. I did a different Tabata workout on Saturday and diiiiieeeed. I mean like hands behind the head, sucking wind type. Hurt so bad, but felt so good 💯 I might have to put it on the blog.

 

If you missed Part 1, here’s how it goes! Grab heavy and light dumbbells and a mat. I use 5 lb. and 10 lb., but grab what works for you! Full Body Strength Tabata. Perform each move for 20 seconds, with 10 seconds rest in between moves. Repeat each move 2 times before moving on to the next one. Once you complete the full tabata, take a minute break. This workout is focused on 3 smaller muscle groups: biceps, triceps and shoulders and then we end with a little core work. Let’s get to work! 💪🏼

Full Body Strength Tabata – Part 2

Tabata 1 – Biceps

1. Squat Curls – with heavy dbells in both hands, squat down so that dbells go outside of legs. Stand and curl dbells up to shoulders. Make sure not to swing dbells with the curl, keep elbows under shoulders and lift with the biceps.
2. Reverse Lunge Static Hold + Hammer Curls – with heavy dbells in both hands, lunge right leg back and lift chest. Hold left arm in curl at 90 degrees (at belly button height). Hammer curl right arm up to shoulder and lower back to starting position. Repeat with the right arm. Switch to left for the next 20 seconds.
3. Y Curl Ins – with light dbells in both hands, bring arms up to shoulder height and extend dbells out creating a Y-shape with your body. Keeping elbows still, curl dbells into ears . Bring them back out and repeat.
4. Sumo Squat Concentration Curls – with heavy dbells in both hands, squat down into sumo position (knees wide). Bring right elbow on the inside of the right knee and lower dbell so that arm in extended. Keeping elbow on inside of knee, curl dbell up and slowly lower down. Repeat on the right. Switch to the left for the next 20 seconds.

Tabata 2 – Triceps

1. Jacks + Extensions – grab heavy dbell by ends and bring it overhead. Pull bellybutton into core and jump feet out (like a jumping jack). While jumping feet out, bring dbell down to base of neck. Keep elbows close to temples. While jumping feet back into starting position, lift dbell back up.
2. External Tricep Extensions – bring heavy dbell overhead. Corkscrew elbow out and lower dbell over and across head, creating a 90 degree angle. Squeeze tricep to lift dbell back to starting position. Try to relax shoulder. Switch to the left for the next 20 seconds.
3. Tricep Dips – with fingers pointed toward butt, lift hips. Bend elbows and lower body, so butt almost touches floor. Squeeze triceps to push body back up.
4. Lying Side Pushups – lying on side, wrap bottom arm around your body. Bring top arm to floor, fingers pointed toward face and elbow pointed toward feet. Press your upper body off the floor. Tip: keep your body stiff and legs still. Lower your body back to starting position.

Tabata 3 – Shoulders

1. Jumping Jack Shoulder Presses – with light dbells in hands, jump feet out (like a jumping jack). While jumping feet out, press dbells to ceiling. Jump legs back in and bring dbells back to shoulders.
2. Side Lunge + Side Raises – with light dbells in hands, step right foot out laterally and lunge (right knee bends, left leg stays straight). Dbells go on either side of right leg. Press out of the heel to lift body back to standing position. Lift dbells out to sides (not lifting above shoulder height) and slowly lower back to starting position.
3. RDL + Front Raises – with heavy or light dbells in hands, bring right leg back and hinge at hips so that dbells come to knee height. With back flat and core tight, squeeze glutes and hammies to lift body back to standing. Bring dbells up in front (not lifting higher than shoulder height) slowly lower dbells back to starting position.
4. Around the Worlds – with light dbells in hands, palms facing out and in front of out, draw straight arms out around and up. Creating a large circle around your upper body. Slowly lower dbells back to starting.

Tabata 4 – Core

1. C-sit Froggys – in c-sit position (feet off floor and hands by booty), bring both legs out in a  v-shape. Bend knees and draw legs back into body. Repeat.
2. Russian Twists + Reach Behinds – in c-sit position, twist upper body right and bring right arm behind you. Touch the floor and then bring body back to front. Twist body left and bring left arm behind you. Touch for the floor and then bring body back to front. Repeat.
3. Single Leg Lowers + Hip Presses – lying on back, legs in air (body in 90 degree angle), feet flexed, lower right leg just above ground, lift back to starting position and then lift hips off ground. Try not to swing. Repeat with left leg and repeat alternating.
4. Low Plank Hip Dips – in low plank position, elbows under shoulders, butt down and hips tucked, twist body to right and dip your hip to floor. Use your core to bring body back to low plank and then twist to left. Repeat alternating.

Let me know what you think and good luck!