Tabata Ab & Booty Circuit

Do-at-Home Abs & Booty Circuit Workout

I think part of the reason that I have been bummin on Whole30 a little bit is because I haven’t seen any real physical results. I really am not doing Whole30 to get my body fat down, but sometimes I just have to fess up and realize that part of the reason I eat Paleo and do CrossFit is because I want to look good, dang it!

I also have to admit that CrossFit has not been a huge priority for me for the past 2 or 3 weeks. I don’t know what the deal is, but I am definitely feeling a little lull in motivation and that lull is also manifesting itself as a bit of a lull in my self-confidence about my body.

Last but not least, we all know that the dreaded B-word is coming up. Yep, Bikini season. Crap.

And in case you were wondering, no, I have not bought that new bikini yet.

Anyway, the other day I was sitting at work trying to resist eating one of the homemade cookies that was sitting in the kitchen (I mean really people, don’t you know that I’m on Whole30!?), and I realized that it might be time to take matters into my own hands and add a few Tabata sets into my daily life. What is a Tabata set? Tabata is an interval training technique developed in Japan with sessions lasting 4 minutes, during which you work for 20 seconds, then rest for 10 seconds, and so on for the full duration.

Sounds easy, right?

Well, here are the Tabata sets that I am challenging myself to do every night before bed for the next 6 weeks–alternating days between abs & booty. I of course will also be sticking to my Spring Goal of 4 WODs per week, but I think that this extra little piece might be the boost I need to revamp my willpower. Who’s with me?

(Reminder: I am NOT a certified trainer of CrossFit or any other physical fitness regimen, so if you want to play along, you do so at your own risk!)

Tabata Abs
8 sets of 20 seconds on, 10 seconds rest, for a total of 4 minutes

Forearm plank – hold for 20 seconds
(rest 10 seconds)
Forearm plank – hold for 20 seconds
(rest 10 seconds)
Bicycle crunches – continuous for 20 seconds
(rest 10 seconds)
Side plank – L side – hold for 20 seconds
(rest 10 seconds)
Side plank – R side – hold for 20 seconds
(rest 10 seconds)
Bicycle crunches – continuous for 20 seconds
(rest 10 seconds)
Forearm plank – hold for 20 seconds
(rest 10 seconds)
Forearm plank – hold for 20 seconds

Cash Out: 30 seconds boat pose

I mean I obviously had to include a picture of Christmas. Obviously.

I mean I obviously had to include a picture of Christmas. Obviously.

Tabata Booty
8 sets of 20 seconds on, 10 seconds rest, for a total of 4 minutes

Air squats – continuous for 20 seconds
(rest 10 seconds)
Air squats – continuous for 20 seconds
(rest 10 seconds)
Pistol Squats – R leg – continuous for 20 seconds (you can modify by using a chair for balance)
(rest 10 seconds)
Pistol Squats – L leg – continuous for 20 seconds (you can modify here too)
(rest 10 seconds)
Donkey kicks – R leg – continuous for 20 seconds
(rest 10 seconds)
Donkey kicks – L leg – continuous for 20 seconds
(rest 10 seconds)
Air squats – continuous for 20 seconds
(rest 10 seconds)
Air squats – continuous for 20 seconds
(rest 10 seconds)

Cashout: 60 second forearm plank hold (hey, planks work your booty too!)

Have fun and let me know how it goes!

PS, if you are new here and want some more ideas for at-home workouts, check out these posts:

CrossFit-Style Beginner Workouts

A Week of CrossFit-Style At-Home Workouts

Crossfit-Style Holiday Workouts

  • http://twitter.com/SnowfoxBandit Simone

    I have a poor track record with “I’m going to do X or Y every day!!”, but I LOVE Tabatas, so I may have to try this. Besides, 4 minutes is less than 1% of your day. Hell, it’s less than 1/3 of a percent of your day! Everybody got time for that!

    • clairechapman

      Hahaha that is a great way to look at it! It’s less time spent than if you decide to just check Pinterest real quick before going to bed…

      • http://twitter.com/SnowfoxBandit Simone

        Ouch, don’t I know it. 45 minutes later…

  • Dani

    OK. I’m With you. but i can only commit for 3 weeks because after that I’ll be in Thailand and, well, all bets are off :)

    • clairechapman

      Hahaha I think that’s fair :)

  • Carol Setters

    Perfect! Let’s do it!

    • clairechapman

      Well ok then!

      • Carol Setters

        So what’s an air squat?

        • clairechapman

          Really? Just a normal squat with no weights.

  • http://twitter.com/winetoweights Jennifer

    Good luck with that! lol
    I am so bad with doing anything “extra” at home.. except enjoy a glass of wine lol. Even foam rolling.. I’m just so unmotivated. Planking? forget it. Such simple things that would take what – 5 minutes out of my day? Yet nope, can’t put the effort lol.

    Looking forward to seeing how this works out!!

    • clairechapman

      Haha I mean wine is definitely a priority :)

  • Sharde Davis

    I need to try this that looks like It will set my bikini season off!

    • clairechapman

      That’s my hope too :) Let me know how it goes!

  • http://www.njpaleorunner.wordpress.com/ NJ Paleo

    I’m so bad about doing extra! It’s all I can do to fit in my Wendler 5/3/1 workouts 3-4 days a week on top of gym and running stuff…..I think it helps that I spent money on the bar and the squat rack so I’m darn well gonna use them! LOL Sounds like you have a good plan going though, and Tabatas are really more difficult than they seem on paper.

  • Theresa

    Alrighty then…. I’ll be doing these to help improve the look and shape of said body parts but also because they will improve my golf swing. Can’t be too hard….

    • Theresa

      Opps. Totally lied. Can’t even do a decent pistol…ow, ow, ow!

      • clairechapman

        haha I am hurting from pistols too!!

  • Pingback: Squat, plank, fart, repeat... - SeeSeanRun

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