TABATA: Chest & Triceps Workout

Strengthen chest and triceps with this four-minute at-home Tabata workout from trainer Will Lanier.

Released on 8/27/2013

Credits

Starring: Will Lanier and Erik Valdez

Transcript

00:03
(upbeat music)
00:06
I am Will,
00:07
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,
00:17
10 seconds of rest, over eight rounds.
00:19
Tabata can incorporate anything across the board.
00:22
You can do it with push-ups,
00:22
Tabata burpees, Tabata sit-ups.
00:24
What CrossFit has done
00:25
is they taken the Tabata timing protocol,
00:27
and taken it into their bag of tricks.
00:29
Oh, what do we have?
00:30
We have four minutes, what can we do?
00:32
Where can we increase these athlete's aerobic activity?
00:35
And actually, it will increase
00:36
your anaerobic activities as well,
00:37
because we'll throw in weighted activities.
00:39
I really love Tabata because it's short and sweet.
00:42
I can get in, get done,
00:43
and feel like I've actually had a workout.
00:45
Try Tabata and get moving.
00:48
This is your four-minute Tabata workout.
00:51
All right, guys.
00:52
So we are here.
00:53
We got another Tabat workout,
00:55
and we're doing chest and tris right now.
00:57
So, we got a box here.
00:59
Tell me what this is here for.
01:01
The plyo box we use at a gym.
01:04
But if we're doing this at home,
01:05
you can obviously use a coffee table or a chair,
01:09
something stable.
01:10
The first move that we have
01:11
is the tricep dip on the box.
01:14
So you're gonna set up facing away from the box,
01:18
hands on the edge of the box.
01:20
Difficulty is changed by how far you put your feet out.
01:24
So if I want it easy,
01:26
I'm gonna keep my feet under my knees.
01:27
Down and up.
01:28
I can use my legs here.
01:30
If this is way too easy for you,
01:32
take your feet out a little bit.
01:34
It makes it a little more difficult here,
01:35
not being able to use your legs as much.
01:38
That's move number one.
01:39
Next, we wanna hit chest.
01:41
So we're gonna use the same platform,
01:43
your chair, your coffee table,
01:44
or if you have a plyo box at your home.
01:46
Awesome.
01:47
And do decline push-up.
01:49
So feet up on the box,
01:51
in a nice plank position.
01:53
You're gonna lower yourself as far as you can,
01:55
until your chin hits,
01:56
and up.
01:57
(rock music)
01:59
Okay.
02:01
Very difficult.
02:02
This is gonna hit your upper chest.
02:03
20 seconds, 10, 20 seconds, 10.
02:05
Gotcha. Four rounds.
02:07
All right.
02:08
(clears throat)
02:09
You're ready for it. Get situated here.
02:11
Find your difficulty that you like.
02:12
I'm gonna try it like that.
02:13
I'm gonna try to be tough.
02:15
All right, go.
02:16
(rock music)
02:21
chest up, good.
02:23
Hop up.
02:23
Shake it out. Okay.
02:25
You got 10 seconds to get in place.
02:27
Two, one.
02:29
Down, good.
02:30
Always the way down.
02:31
You should lock it out at top.
02:33
Work through it, here we go.
02:35
In three,
02:36
two,
02:37
one.
02:40
All right, so,
02:41
chest and tri workout, Tabata style.
02:44
Start off with 20 seconds of the dips,
02:47
ad you can do these on this plyo box,
02:49
or chair, coffee table, whatever you got handy,
02:51
followed by 10 seconds of rest.
02:53
20 seconds of decline push-ups on a plyo box,
02:58
coffee table, et cetera.
02:59
10 seconds of rest.
03:00
Repeat that four times.
03:02
That's your upper body chest and tri workout
03:05
Tabata style.
03:07
Make sure to subscribe
03:08
so you don't miss out on any other Fighting Weight episodes.
03:11
(rock music)