May's Weekly Tabata Challenge - Week 4

Week 4 of our May Tabata Challenge! Memorial day is just around the corner.  We are here to help you push through to your summer goals!  

As mentioned last week, cardio is a great way to burn extra calories when you need that extra push!  Keep performing your weekly strength training workout to keep your metabolism up and muscle looking hard.  But now it is time to add in the cardio to shred those last few pounds.  Do not worry we have your workouts covered! 

If you missed the Tabata workout for week 1,2 or 3, go check it on our blog as each week it will  progressively become more intense to allow you to slowly progressively overload your cardio training sessions the smart way! 

Ready to get started?  

This week is dumbbell Tabata! We are sticking with Traditional tabata timing of 20 seconds work 10 second of work, repeated 8 times for 4 minutes total per round. We will also keep the movements simple and repetitive to allow you to learn the timing and push yourself for each of those 20 seconds!  That is the point of tabata, to give it your all!

Circuit 1 

Dumbbell RDL - 20 seconds work

Rest - 10 seconds

Dumbbell Arnold Press- 20 seconds work

Rest - 10 seconds

Repeat 4 times, for 4 minutes

Rest 1-3 minutes and go on to the next Circuit

Circuit 2

Dumbbell Sumo Squat- 20 seconds work

Rest - 10 seconds

Dumbbell Underhand Bent Over Row- 20 seconds work

Rest - 10 seconds

Repeat 4 times, for 4 minutes

Rest 1-3 minutes and go on to the next Circuit

Circuit 3

Dumbbell Walking Lunge- 20 seconds work

Rest - 10 seconds

Dumbbell Side Raises - 20 seconds work

Rest - 10 seconds

Repeat 4 times, for 4 minutes

Rest 1-3 minutes and go on to the next Circuit

Circuit 4

Tricep Push Ups- 20 seconds work

Rest - 10 seconds

Dumbbell Reverse Fly- 20 seconds work

Rest - 10 seconds

Repeat 4 times, for 4 minutes

And you’re done!  Unless you want to repeat 1 or more of the circuits 1 more time!

Take a sweaty self and tag SHREDZ!