TABATA: At-Home Full Body Workout

Trainer Will Lainer has a 4-minute Tabata workout to engage your whole body that you can do at home. No excuse for skipping your workout now

Released on 4/7/2014

Credits

Starring: Erik Valdez and Will Lanier

Transcript

00:03
(rock music riff)
00:07
Hi I'm Will and this is Tabata.
00:09
Tabata is a high intensity interval training protocol
00:12
that a professor in Japan came up with in 1996.
00:15
He created this 20 seconds of work,
00:18
ten seconds of rest over eight rounds.
00:19
Tabata can incorporate anything across the board.
00:22
You can do it with push-ups,
00:23
Tabata burpees, Tabata sit-ups.
00:24
What CrossFit has done is they've
00:25
taken the Tabata timing protocol
00:27
and taken it into their bag of tricks.
00:30
Oh what do we have, we have four minutes,
00:31
what can we do?
00:32
Where can we increase this athlete's aerobic activity?
00:35
And actually, it will increase your
00:36
anaerobic activity as well 'cause
00:37
we'll throw in weighted activities.
00:39
This is your at home Tabata full body workout.
00:42
Hey guys, so we are here with a
00:44
Tabata full body workouts.
00:46
Now one of the things about full body workouts is,
00:49
it's one of those things that you can
00:49
jump right into early in the morning
00:51
to get your day started properly
00:53
or at the end of the day to de-stress.
00:56
So right now we're gonna take a look at
00:57
some examples of a full body workout, Tabata style.
01:01
We've got two moves today.
01:02
One with a plate, one with just your body.
01:05
The first we call Ground To Overhead.
01:07
Okay.
01:08
It's exactly what it sounds like.
01:09
You're taking the plate from the ground
01:11
and putting it up over your head.
01:12
Pick it up with your chest up,
01:14
setting your back, setting your hips down and back.
01:17
So then it's a safe pull off the ground.
01:18
You want to grab the plate with a firm grip,
01:22
deep breath in, you're just gonna
01:23
launch it up over your head.
01:25
So you're using all that momentum in your hips
01:27
to stand up with it.
01:29
Okay.
01:30
You're gonna bring it down close to you.
01:31
So you don't' wanna swing it out,
01:32
it's not like a kettlebell swing.
01:33
It's literally up and push.
01:36
Okay so you keep it close to your body then.
01:37
So do that for 20 seconds.
01:39
The next thing is the Abmat Sit-up.
01:40
We use the Abmat.
01:41
If you look, it's curved like your spine.
01:44
It gives your spine something to push into
01:46
to embrace the natural curve of your spine.
01:49
Now if you don't have said apparatus,
01:51
you can use a towel, pillow,
01:52
something like that I'm assuming?
01:53
Oh absolutely.
01:54
Fold the towel in half, put it under your back,
01:56
a small pillow works, just anything
01:57
to support that natural curve that
01:59
you have down in your lower back.
02:01
Ready to get started?
02:01
Let's do this.
02:03
So full squat, you wanna make sure your
02:05
weight's on your heels, chest up, good,
02:06
and we'll start for 20 seconds
02:07
and three, two, one, go.
02:10
Overhead, good.
02:11
Even higher up, really extend up top.
02:13
There we go.
02:14
Three, good.
02:17
Four.
02:18
Really use your hips to drive it up.
02:20
In three, two, one rest.
02:23
Two, one, go.
02:25
And so where should my hands be on this?
02:26
So you wanna touch back behind your head
02:28
and then touch your toes.
02:29
Okay.
02:30
So you're gonna get that full range.
02:31
Feel free to use your arms.
02:33
(exhales)
02:34
Good.
02:35
Nice range of motion there.
02:36
Three, two, one.
02:39
Rest for ten seconds.
02:41
(exhales)
02:43
Awesome Eric.
02:44
(techno music)
02:47
And three, two, one.
02:49
Ten seconds of rest and three, two, one, go.
02:54
(techno music)
02:57
Try to make it an active return down
02:58
so really slam your body back, there you go.
03:02
Two, one, awesome man.
03:04
Woo!
03:05
That's pretty good.
03:07
So to recap, we are starting off with
03:08
20 seconds of Ground To Overhead Lifts,
03:11
followed by ten seconds of rest,
03:12
20 seconds of the Abmat Sit-ups.
03:15
If you don't' have the mat, again you can use a towel,
03:17
Followed by ten seconds of rest.
03:18
You repeat that four times.
03:20
That gives you your total body Tabata workout.
03:22
Good stuff man, really fun.
03:25
I feel like a superhero now.
03:26
You are.
03:29
[Announcer] Make sure to subscribe so you don't
03:30
miss out on any other Fighting Weight episodes.
03:33
(rock music riff)