TABATA: Core Workout

Strengthen your core with this Tabata workout routine from trainer Will Lanier

Released on 1/27/2014

Credits

Starring: Erik Valdez

Transcript

00:00
(bright music)
00:03
(rock music)
00:06
Hi. I'm Will, and this is Tabata.
00:09
Tabata is an high-intensity interval training protocol
00:12
that a professor in Japan came up with in 1996
00:15
and created this 20 seconds of work, 10 seconds of rest
00:18
over eight rounds. Tabata can incorporate anything
00:21
across the board. You can do it with push ups,
00:23
Tabata burpees, Tabata sit ups. What Crossfit has done
00:25
is they've taken the Tabata timing protocol
00:27
and taken it into their bag of tricks.
00:29
Oh, what do we have? We have four minutes. What can we do?
00:32
Where can we increase this athlete's aerobic activity?
00:35
And actually it will increase your anaerobic activity
00:37
as well cause we'll throw in weighted activities.
00:39
This is your at home Tabata core workout.
00:42
So run me through this here.
00:43
What exactly are we going to be working on, targeting, etc?
00:46
Well, we're going to target the core,
00:47
but we're going to target all aspects of the core.
00:49
OK
00:49
So we're going to start with, we're going to sandwich
00:51
our Tabata workout with a one-minute plank hold.
00:54
So do a plank at the beginning to buy in
00:56
for the chance to do the workout.
00:58
OK
00:58
You're going to do the workout
00:59
and then at the end, you're going to do another plank hold
01:00
for one minute. We'll call that the cash out. So you buy in.
01:03
Buying in and cashing out.
01:04
Yeah.
01:05
All right. I like it.
01:06
So the first thing is the plank.
01:07
From head to toe in a nice sturdy position.
01:10
If you notice, from my shoulders
01:11
all the way to my feet is a straight line.
01:13
[Erik] OK.
01:14
So I'm going to hold that for one minute.
01:15
And then we'll begin the Tabata exercises.
01:17
The first exercise, we're going to use this ab mat
01:20
OK
01:21
And if you look, the ab mat's shaped like your back.
01:24
So you're going to sit here
01:25
Right
01:26
Your lower back sits here, at your upper back.
01:28
Now if you don't have one of these,
01:29
can you use a pillow or a towel?
01:30
You can use the towel, yeah.
01:31
So you're going to set this behind your back.
01:33
We're going to do plate to overhead.
01:35
So you're going to take the 25-pound plate,
01:37
set up for your sit-up, push it overhead,
01:40
going to go all the way back, touch the ground,
01:42
swing it up, all the way up.
01:44
OK.
01:45
Stays overhead. So we're not pulling it anywhere forward.
01:47
Staying overhead down, overhead up.
01:51
So you still, you know, when you're coming up
01:53
it never leaves this area.
01:53
[Will] This plane.
01:54
Basically
01:55
[Will] Exactly
01:56
OK.
01:57
The second move is the Superman.
01:58
Exactly. So you're going to go up, down. Up, down.
02:03
For how long?
02:04
[Will] 20 seconds. So we're going to do...
02:06
So is it still like 20 seconds, 10 seconds, resting
02:07
Exactly
02:08
Gotcha
02:09
The next one is the half burpee.
02:10
[Erik] OK
02:11
So the demo is, I'm going to put my hands on the ground,
02:13
shoot my feet back, and then pop them
02:16
right back forward, clap overhead.
02:18
Should I go all the way to the ground?
02:19
[Will] You're not going all the way to the ground.
02:20
Last move is flutter kicks. Back on your back.
02:21
Mmm hmm.
02:24
Here. Set up. Squeeze my abs.
02:27
So my lower back is hitting into the floor.
02:29
OK.
02:30
Lift my feet up. Baby kicks.
02:32
If you want to make this more difficult,
02:33
you can put your hands over your head.
02:35
I don't know about making anything more difficult
02:36
at this point
02:37
(Will laughs)
02:38
But I'll give it a shot.
02:39
I'm buying in here.
02:40
Buying in.
02:41
All right.
02:42
One full minute.
02:43
You tell me when.
02:44
Three, two, one, go. Good.
02:48
See, I like this exercise for the first 10 or 15 seconds.
02:51
Good. You made it through one minute.
02:52
Now we'll start with the Tabata.
02:54
OK.
02:54
So. Weight in hand. Knees bent.
03:00
What do you think, about right there?
03:01
Feet flat. Yup. In three, two, one, go.
03:04
Down, and all the way up. Good.
03:06
Try to come up all the way to here.
03:08
There we go. Keep the plate right over your head.
03:10
That's it.
03:14
(Exhales) That's a lot of weight.
03:15
And rest.
03:16
(Exhales) All right, ten seconds rest...
03:18
Yup, ten seconds rest, and into Superman.
03:20
Fly like a bird in three, two, one, go.
03:23
Good. Good, and make sure you're concentrating
03:26
kind of here and squeezing your butt.
03:30
And three, two, one. Good. Ten seconds' rest.
03:34
Now we have the half burpee.
03:35
Three, two, one, go.
03:39
Good.
03:45
Two, one, rest ten seconds, on to flutter kicks.
03:48
Oh boy.
03:52
Yeah, you never want to do large scissor kicks.
03:54
That's going to target something completely different.
03:56
In three, two, one, rest.
04:00
(Exhales)
04:01
So that's halfway through the Tabata cycle
04:03
(Exhales) Gotcha. So we're going to repeat that.
04:05
We'll repeat that again, and then sandwich that
04:07
one minute plank.
04:08
[Erik] With a plank
04:09
Yes sir.
04:10
All right.
04:10
OK. So, to recap, that's our Tabata core workout.
04:14
We start off with a one-minute plank,
04:16
10 seconds rest, then you go into 20 seconds
04:18
of ab mat sit-ups. If you don't have an ab mat,
04:20
again, you can use a towel you said, folded over.
04:23
10 seconds to rest, 20 seconds to Superman.
04:26
10 seconds to rest, 20 seconds of half burpees.
04:29
10 seconds to rest, 20 seconds of flutter kicks.
04:33
Repeat that twice. Finish off with another one-minute plank.
04:37
That's how you do it.
04:37
Thanks, man.
04:38
Great job, man.
04:39
Appreciate it, man.
04:40
Yeah.
04:41
[Voiceover] Make sure to subscribe
04:42
so you don't miss out on any other Fighting Weight episodes.
04:45
(rock music)