We did this last month in class, it was killer!!! Try it yourself if you dare! Watch the video a few times for form 🙂
What is Tabata? 20 seconds of work followed by 10 seconds of rest. It’s high intensity interval training at its finest!!
This video has 8 exercises. Do the first exercise for 8 sets of 20 seconds on, 10 seconds rest, then rest 1 minute and move onto the second exercise for 8 sets…etc until you complete all 8 exercises for 8 sets each!
Don’t forget to switch arms or legs! I used 15lb dumbells, but make sure you can keep the form otherwise drop the weight. Whew!!
Be sure to warm up before and properly cool down and stretch afterwards.
We did this last week in class, it was killer!!! Try it yourself if you dare! Watch the video a few times for form 💪👊
👉What is Tabata? 20 seconds of work followed by 10 seconds of rest. It’s high intensity interval training at its finest!!
👉This video has 8 exercises. Do the first exercise for 8 sets of 20 seconds on, 10 seconds rest, then rest 1 minute and move onto the second exercise for 8 sets…etc until you complete all 8 exercises for 8 sets each! Don’t forget to switch arms or legs! I used 15lb dumbells, but make sure you can keep the form otherwise drop the weight. Whew!!
👉Be sure to warm up before and properly cool down and stretch afterwards.
Want a kick butt total body workout?? Look no further! What is Tabata you ask? Tabata is 20 seconds of active work followed by 10 seconds of rest. It is a phenomenal high intensity interval training workout!
Watch the video a few times for form 💪👊 You can find a clearer version on my Instagram: @danisanusifitness
👉This video has 8 exercises. Do the first exercise for 8 sets of 20 seconds on, 10 seconds rest, then rest 1 minute and move onto the second exercise for 8 sets…etc until you complete all 8 exercises for 8 sets each! Don’t forget to switch arms or legs! I used 15lb dumbells in the video, but make sure you can keep the form otherwise drop the weight. For the overhead presses, feel free to add a squat as well – we sure did in class! Pick a weight that works best for you, and as always modify and listen to your body. Whew!!
👉Be sure to warm up before and properly cool down and stretch afterwards.
Happy sweating!
Warmly,
Dani
P.S. I am happy to explain the exercises in more detail, feel free to comment below for clarification 🙂
Here is a video recording of the ride we did this week, woohoo! Now you can do this ride anytime, no excuses! It’s 45 minutes of fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!
IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup. Now that that’s said and done, lets have some fun!
After a 4 minute flat warm up, we start Track 2 off with sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum!
Track 3 is a gradual seated climb, ending with a heavy heavy hill.
Track 4 is 15 second jump intervals, shifting from position 1 to 2 (seated to standing run), holding your small hill and increasing the incline each set. You’re welcome 😉
Track 5 is sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum again!
Track 6 is a gradual seated climb, ending with a heavy heavy hill.
Track 7 holds the heavy hill and comes out of the saddle at the beat to position 2. Then we have 2 sets shifting from position 2 to 3.
Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. Last sprint track!
Track 9 starts with a small hill with 8 count jumps during each chorus for 3 sets, going from position 1 to position 2, adding a small gear each set.
Track 10 we have 3 sets shifting from position 2 to 3, each set adding to get to a heavy hill. *This track I had to remove from the video due to copyright claims*
Track 11 is sprints; 3 sets during each chorus. Last sprint track!
That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?
Want your very own playlist choreographed by yours truly? Drop me a line!
Here is a video recording of the ride we did this week, woohoo! Now you can do this ride anytime, no excuses! It’s 45 minutes of fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!
IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup. Now that that’s said and done, lets have some fun!
After a 4 minute flat warm up, we start Track 2 with a gradual seated climb, ending with a heavy heavy hill.
Track 3 we recover at a flat road, adding to a small hill and coming up to position 2 and shifting to position 3 for 3 sets. Each set, adding a full gear, ending with the 3rd set at a very heavy hill.
Track 4 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum!
Track 5 is a gradual seated climb, starting on a flat road and ending at a very heavy hill.
Track 6 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling good. Yum again!
Track 7 has 8 count jumps for 3 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill and increasing the incline each set. You’re welcome 😉
Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. Last sprint track!
Track 9 is another seated climb, starting with a flat road and ending at your very heavy hill.
Track 10 drops the gear to a small hill, comes out of the saddle at the beat to position 2. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a heavy hill.
Track 11 is Black Dog by Led Zeppelin, however in the video I had to remove the song due to copyright claims blocking it. The track starts at your small hill, coming up to position 2 and shifting to position 3 for 3 sets, ending at a very heavy hill. Finish strong with a heavy heavy hill!
That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?
Want your very own playlist choreographed by yours truly? Drop me a line!
Here is a video recording of the ride we did this week, it is killer! Now you can do this ride anytime, no excuses! It’s 45 minutes of fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!
IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup. Now that that’s said and done, lets have some fun!
After a 4 minute flat warm up, we start Track 2 with a sprint track on a flat road. Use chorus to sprint, adding a very small gear each sprint. Each one is 30 seconds. You can stick with your base load or add a slight incline throughout the track for added difficulty. Yum!
Track 3 we recover at a flat road, adding to a small hill at the big beat drop and coming up to position 2 and shifting to position 3 for 3 sets. Each set, adding a full gear, ending with the 3rd set at a very heavy hill.
Track 4 is 8 count jumps for 3 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill from track 1. You’re welcome again 😉
Track 5 is a gradual seated climb, starting on a flat road and ending at a very heavy hill.
Track 6 drops back to your small hill, where we have jumps 15 seconds up and 15 seconds down the entire track. Each time we come up, we add a small gear, ending at the end of the track at a heavy hill.
Track 7 drops the gear back to your flat road, where we have a slow gradual seated climb, ending at your super heavy hill.
Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus 1st is 20 seconds, 2nd is 25 seconds, and 3rd is 1 minute. You can add a small incline during each sprint if you’re feeling fancy. Yum!
Track 9 is another seated climb, slow and gradual, ending at your heavy hill.
Track 10 holds the gear from previous track, comes out of the saddle at the beat to position 2 right adding to your small hill. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a super heavy hill. Finishing strong with a heavy heavy hill!
That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?
Want your very own playlist choreographed by yours truly? Drop me a line!
Check out this super fun 45 minute ride (not including cool down and stretch). I hope you enjoy it, and go get that workout in! No excuses! 🙂 I always set up the ride so that whenever we’re out of the saddle, you use the beat to guide your pace to keep your RPMs on target.
IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup. Now that that’s said and done, lets have some fun!
After a 5 minute flat warm up, start off Track 2 with a small hill right away for support out of the saddle. Use each chorus to come out of the saddle to position 2. Sit verses. You’ll be quite warmed up after this first track. You’re welcome 😉
Track 3 is 8 count jumps for 4 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill from track 1. You’re welcome again 😉
Track 4 is a sprint track, starting with a flat road. Use chorus to sprint, adding a very small gear each sprint. The 1st is 15 seconds, the 2nd is 20 seconds, and the final is 40 seconds. You can add a slight incline throughout the track for added difficulty. Yum!
Track 5 we recover at a flat road, adding to a small hill at the big beat drop and coming up to position 2 and shifting to position 3 for 3 sets. Each set, adding a full gear, ending with the 3rd set at a very heavy hill.
Track 6 drops back to your flat road for a quick recovery, then adding back the small hill. We have 3 sets going from position 1 up to position 2 during the chorus.
Track 7 drops the gear back to your flat road, where we have a slow gradual seated climb, ending at your super heavy hill.
Track 8 holds the gear from the previous track, walking out and recovering right away. Pick it up, holding the gear in position 2, and shift to position 3 for each chorus for 3 sets.
Track 9 drops back to your flat road once again, where we have sprints; 15 seconds on and off. You can add a small incline during each sprint if you’re feeling fancy. Yum!
Track 10 has a 1 minute flat recovery in position 1, then you crank on a heavy gear and come up to position 3 for each chorus. Recover in position 1 holding a small hill, and repeat cranking on a heavier gear each time, ending with a very heavy hill for the final 3rd set.
Track 11 (which is cut off in the image: it’s Edge of Glory by Lady Gaga) recovers in position 1 with a flat road to start, then comes out of the saddle at the beat to position 2 right adding to your small hill. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a super heavy hill. Finishing strong with a heavy heavy hill!
That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?
Today I taught a holiday themed Tabata class! Check out the layout of what we did! It kicked our butts, and I know it will kick yours too 🙂
My Tabata class workout plan
Tabata is 20 seconds of active work followed by 10 seconds of rest. We repeated each exercise 8 rounds before moving onto the next listed exercise. It is a phenomenal high intensity interval training workout. We used a 10 lb weight for the “Row the lawns” and a 7 lb weight for the extension side lunges. Pick a weight that works best for you, and as always modify and listen to your body. Enjoy this before you change into those Christmas pajamas 🙂 Wishing you a very merry everything!
P.S. I am happy to explain the exercises in more detail, feel free to comment below for clarification or demo by yours truly.
We did this last week in class, it was killer!!! Try it yourself if you dare! Watch the video a few times for form 💪👊
orkout?? Look no further! What is Tabata you ask? Tabata is 20 seconds of active work followed by 10 seconds of rest. It is a phenomenal high intensity interval training workout!
Dani Sanusi Fitness 