Plus Size Workout of the Month: Tabata Style

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Tabata Style - Plus Size Workout of the Month - Plus Size Fitness Melbourne

The Plus Size Fitness Workout of the Month for December 2016 is a tabata style workout with options for 20 minutes, 30 minutes and 45 minutes. We’re using almost exclusively bodyweight with just a set of dumbbells required if you do the 45 minute option. You can likely pick up a set of dumbbells from somewhere like Kmart. If you don’t have any, and don’t want to spend the money, sing out and we’ll help with some alternative exercises to pop in.

As with all exercise, if it’s been a while since you were physically active or you have any health concerns, please check with your doctor to make sure they are happy for you to increase your activity. In most cases, they will encourage you to start moving more but it’s always been to get the okay for your unique set of circumstances.

Workout of the Month: The Instructions

Tabata training is a training protocol the uses intervals and can be pretty high intensity and potentially pretty high impact. I have created these using the exercises I use in many of my more traditional circuit type workouts, most of which are fairly plus size friendly, depending on your individual body.

I don’t always use Tabata style training as a massively high intensity workout. It can be, depending on the exercises, but I find more than anything else, many of my clients enjoy the interval basis of this type of workout.

Essentially, you’re looking at 4 minutes per exercise, alternating between 20 seconds of work and 10 seconds of rest for 8 rounds.  You can use the clock on the wall or you can download Tabata timers from the app store for your smartphone – there are plenty of free ones.

If I have listed 2 exercises, I want you to alternate between them in the same 4 minute block. For example, the first round is windmills and front kicks. In this case I want you to do:

  • 20 seconds windmills
  • 10 seconds rest
  • 20 seconds front kicks
  • 10 seconds rest
  • REPEAT x 4

Workout of the Month: Tabata Style

If you have 20 minutes…

  • Windmills/Front Kicks
  • Push Ups/Squats
  • Stick Ups/Lunges
  • Basic Crunch/Glute Bridge

If you have 30 minutes…

  • Windmills/Front Kicks
  • Push Ups
  • Squats
  • Stick Ups
  • Lunges
  • Basic Crunch/Glute Bridge

If you have 45 minutes…

  • Windmills/Front Kicks
  • Push Ups
  • Squats
  • Stick Ups
  • Lunges
  • Bicep Curl/Tricep Extension
  • Step Ups
  • Basic Crunch/Butt Lifts
  • Plank

The longer workouts are somewhat more challenging because there aren’t so many rounds that alternate between two exercises so take your time and build up over a period of weeks or months if required. You don’t have to be able to do the 45 minute version today. Do what you can and aim to improve each time you do the workout.

Pop some of your favourite songs on and give it a go. Don’t forget, you can always modify some of the exercises if there is something you can’t do on it. Make sure you stop by the Facebook page to let us know how you go! We’d love to hear from you!

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