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Dr. Michele Olson’s Top 4 Tabata Workouts

Tabata Workout 1

Squat Jumps with Spider Plank Push-Up Combo

For this Tabata, you will do two rounds of squat jumps followed by two rounds of the spider plank push-up combo. Repeat starting with the squat jump, doing two more rounds of squat jumps followed by two more rounds of the spider plank push-up combo. This will give you eight total rounds doing four rounds of each exercise.

1. For the squat jumps, stand to prepare, then bend knees and squat as close to parallel as possible placing elbows on top of thighs out close to the knees. Jump up exploding your body and arms up overhead. Repeat explosively for every 20-second round.

Modification: Do not jump. Explode upward and rise to your tip-toes.

Credit: Frank C. Williams

The squat jump, step one. Credit: Frank C. Williams

 

Credit: Frank C. Williams

The squat jump, step two. Credit: Frank C. Williams

2. For the spider plank push-up combo move, do one “elbow-to-knee” spider repetition followed by one push-up. Begin in the start position for a push-up. Bring left knee out and up to left elbow. Put left foot back to start position and do one full push up (down and up). Then, from push-up start position, bring right knee out and up to right elbow. Put foot back to start position and do second full push-up. Repeat with both good speed and form doing as many repetitions as possible during the 20-second “all out” effort cycles.

Modification: Do the spider plank and push-ups from the knees. Or simply do vigorous push-ups.

The spider plank. Credit: Frank C. Williams

The spider plank. Credit: Frank C. Williams

The push-up. Credit: Frank C. Williams

The push-up. Credit: Frank C. Williams

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