3 Tabata Workouts by Monica Nelson with Lorna Jane

3 Tabata Workouts by Monica Nelson with Lorna Jane

3 KILLER TABATA WORKOUT CIRCUITS BY MONICA NELSON

Hi Everyone! I train many different styles (just talk to my clients!) but as you know… I am also a huge fan of Tabata Training and High Intensity. Here are 3 killer Tabata circuits that I created and modeled for Lorna Jane <– my fav!

Check it out. It is super cool because when you click on the image – it will actually show you the movement from start to finish so you really understand how to do it! So innovative. This is great for your form too. I apologize that it is slightly cut off in some of the images but you can see the full piece here too over at the www.movenourishbelieve.com blog –> 3 Killer Tabata Workout.

GOT 4 MINS to change you body? Of course you do. Let’s get started!

xx Moni

 

Photos By MNB TEAM

TABATABANNER

Great! Now that you know all about Tabata – time to give it a go! Once you get the hang of one workout, try the next Tabata circuit. You really will never get bored and the possibilities are endless.

The most important thing is form and making sure you breathe. If your form gets sacrificed in order to complete a movement, you need to modify or try a different movement. Remember this is not ideal if you are new to working out – but with a little hard work, you’ll be breaking your PB in no time Let’s DO this!


CIRCUIT 1: Weight Room Circuit

(20 secs ON + 10 secs OFF) x 8 = 4 mins

I recommend using weights from 8lb -15lbs (3 – 6 kg) for a Tabata Circuit. You want to go as heavy as you can while keeping awesome form.

EXERCISE #1: ALTERNATING KNEE UPS

  • Alternating legs, step up onto a bench, and raise your opposite knee to hip height.
  • Step onto your heel to feel your glutes engage.

Hi-Knees-GIF

 

EXERCISE #2: BICEP CURLS WITH HEAVIER WEIGHT

  • Stand tall with your abs engaged.
  • Keep your upper arms hugged into your sides, bend at the elbows and bring the weights toward your shoulders.
  • Keep your neck relaxed.
  • Lower down at the same pace that you raise your arms up.

bicep curls GIF

 

EXERCISE #3: MT. CLIMBERS

  • Start in plank with your hands on a bench or sturdy chair
  • Low and controlled, alternate bringing your right knee toward your hands then your left.
  • Keep your abs engaged and your hips low.
  • Move as quickly as you can while keeping your form!

Mountain Climbers Bench GIF

 

EXERCISE #4: SHOULDER PRESS WITH HEAVIER WEIGHT

  • Standing nice and tall with your abs engaged, raise your hands above your head
  • Watch your shoulders – don’t let them raise up toward your ears.

Shoulder-Press-GIF

 

EXERCISE #5: BURPEE SQUAT ROW

  • With weights in hands, jump back to a plank and then jump your feet back up to your hands
  • Come to a low squat and row
  • Repeat!

Burpee Row GIF

 

REPEAT FROM THE TOP!


CIRCUIT 2: Body weight Circuit

(20 secs ON + 10 secs OFF) x 8 = 4 mins

 EXERCISE #1: JUMP SQUATS

  • Use legs to sprint up & don’t let your hands propel you
  • Land soft on your heels

Jump Squats GIF

EXERCISE #2: BURPEES WITH TWO PUSH-UPS
  • Burpee’s can be done many different ways. Find one that works for you.
  • You can also do the push- ups on your knees to modify.

Burpees GIF

 

EXERCISE #3: 3-WAY SHUFFLE

  • Shuffle 3 times one way, then 3 times back the other way
  • When your knee comes up, contract your abs and exhale
  • Move as fast as you can!

3 way shuffle GIF

EXERCISE #4: MOUNTAIN CLIMBERS

  • From plank, engage your abs and bring one leg in toward your chest (keep your hips low)
  • Keep alternating bringing legs in toward your chest with your shoulders directly above your wrists.
  • Repeat!

Mountain Climbers GIF

 

EXERCISE #5: FOREARM PLANK INTO PLANK

  • From plank position lower down into forearm plank.
  • Alternate starting with your right and starting with your left side

Forearm Plank Into Plank GIF

REPEAT FROM THE TOP! 

Circuit 3: Body Weight Circuit

(20 secs ON + 10 secs OFF) x 8 = 4 mins

EXERCISE #1: STAR FISH JUMPS

star fish jumps GIF

 

EXERCISE #2: FOREARM PLANK BREAK DANCER

  • From forearm plank, rotate to side plank and tap your top foot to the ground behind you.
  • Repeat on other side and continue alternating sides.

Plank Break Dancer GIF

 

EXERCISE #4: JUMP SQUAT FORWARD – JUMP SQUAT BACK

  • From squat position, jump up and forward and land.
  • Squat, jump up and back and land.
  • Repeat.

Jump Squats GIF

 

EXERCISE #4: PLANK JACKS

  • From plank position, bend your knees and jump your feet out wide
  • Jump back to bring feet together
  • Move as fast as you can!

Plank-Jacks-GIF

 

REPEAT FROM THE TOP! 


monica_nelson

Monica Nelson is a personal trainer, chef, accomplished athlete, model and much loved health and fitness expert based in LA. She inspires her clients to look and feel their best with her life motto: EAT WELL, STAY FIT, FEEL GREAT.

One of her greatest passions is cooking and the talented Moni loves to whip up healthy and decadent meals for her readers to enjoy. On any given day you can find her being creative in the kitchen, training her clients in the park, at the beach, out for a bike ride or catching big air on her snowboard.


Make friends with Moni (@monimealfitness) on Twitter and Instagram. Grab a recipe or two at www.monimeals.com before you head over for a quick workout at www.monicanelsonfitness.com.

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Disclaimer: Please keep in mind that I am not a Registered Dietitian. While my advice relies on my own personal experience and research, what has been successful for myself and others may be not best for you. You should always consult your doctor when making changes to your diet. If you have any questions or comments please feel free to email me at monica@monicanelsonfitness.com.

2 Comment to “3 Tabata Workouts by Monica Nelson with Lorna Jane”

  1. Lee says:

    Love all these gifs. YOU’RE GORGEOUS!

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