Tabatas: 20-20-20 by Christina Carran

Tabatas: 20-20-20
by Christina Carran
Boot Camp Hawaii Coach

20-20-20 means 20 minutes strength, 20 minutes cardio, 20 minutes core. So you'll find that each set of exercises hits all 3 strength, cardio, core!

Tabatas means 20 seconds of high intensity and 10 seconds of rest. Traditional tabatas go for a total of 8 rounds, but this version challenges you with the time interval, but changes it up with a variety of 20-20-20 exercises.



Warm-up: 10 reps of each

- Squats
- Deadlift
- Bent Over Row
- Bicep Curl
- French Press (Overhead Tricep Press)
- Incline Push Up
- Lateral Raises w/Overhead Press
- V-Sit Ups

Tabata Set 1 - perform 3 rounds of each exercise (20:10 x 3) then move to the next one
1. scorpion pushup (from forearm plank and use tricetps to push yourself to high plank)
2. pike hop or pike jump
3. V-sit ups or tuck-ups

Tabata Set 2 - perform 3 rounds of each exercise (20:10 x 3) then move to the next one
1. split jumps (plyo-lunges)
2. high knee skip
3. extended crunches (arms back and legs straight)

Tabata Set 3 - perform 4 rounds of each exercise (20:10 x 4) then move to the next one
1. 1-leg bent-over row (2 sets on each side)
2. rollerbladers (long hopping side to side)
3. scissors (beginners: elbows down, advanced: arms straight back overhead)

Tabata Set 4 - perform 3-4 rounds of each exercise (20:10 x 4) then move to the next one
1. incline or decline pushups
2. mountain climbers (advanced: with a twist)
3. decline step-through (hold a decline plank and step leg under the opposite side of body)

Cool Down and Stretch - hold each stretch for 15-30 seconds each
- hamstrings
- glutes
- calves
- spinal twist
- upward dog
- shoulders
- back
- triceps

"Be Healthy, Be Fit, Be You!"

(Alyssa, Christina, Emily)