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all right so something different today is there gonna be a follow along Tabata workout this isn’t something I do every day this is something more along a line to something I do once or twice per week as a form of my high-intensity interval training but a lot of people have been wanting me to do follow along workout videos so why the heck not so here’s what you’re gonna need for this okay it’s gonna be a 20 to 25 minute round depending on how far you want to go I’m gonna make it 20 minutes today if you want to take it for 25 minutes and do another lap around you totally can so with Tabata zhh you set a period of time that you’re going to work with a specific period of time that you were going to rest a lot of times people will do 20 seconds on 10 seconds off or 10 seconds on 20 seconds off and you just keep it moving in this case we’re gonna go a little bit longer Tabata we’re gonna go 30 seconds on 20 seconds off just because some of the movements that we’re gonna go through really require a little bit more time to actually get the effect so all you’re gonna need here is a moderate weight dumbbell so in this case I’m using 70 power 60 pounds excuse me because I’m going to be doing some dumbbell deadlifts so I want enough weight where I feel like I’m gonna feel fatigued the other thirty Seconds okay then I’ve got a med ball in this case it’s a 20-pounder pick one of these up you can get them for like 15 20 bucks a big five or you know Dick’s Sporting Goods or whatever they’re pretty inexpensive or get them on Amazon so I’m using 20 pounds you know go with whatever weight you want to use we’re gonna be doing some suppressors so we’re actually going to be doing squat two thrusts doing a bit of plyometric effect okay try to get some kind of plyo step okay if you don’t have a plyo step use a shorter step and I’ll tell you the modification when we get going basically instead of doing two jump up you’re going to do just some kind of simple shuffle step okay then you’re gonna need a jump rope yeah I use one that has the bearings in it so I can move a little bit quicker then if you like you can either use dumbbells or you can use kettlebells because we’re going to do one specific core move which you’re going to see obviously but basically we’re gonna take one dumbbell up overhead and one our full kettlebell down at your sides okay so it’s going to be a suitcase carry followed by a waiter carry on the other side so all that means this waiter carry is up above your head suitcase carry is down on your side we’re gonna do it opposing that way we’re working in some mobility into the process as well okay and then lastly I’m going to add burpees into the mix but we’re gonna do them at a different rate we’re not going to do traditional burpees we’re gonna do burpees where we’re holding with a plank for five seconds so you’re getting a little bit more core activation okay everything’s gonna make sense as it comes together I’ll voice over a little bit so you have an idea but I’m gonna be sweating and breathing hard so there’s no way I’m gonna be able to talk while I’m doing it so I’m giving you some instructions now all right I’m gonna use a little app but you can use any kind of stopwatch or anything like that and just look at your timer again we’re gonna go 30 seconds on 20 seconds off we don’t want to listen to children’s radio that’s rapping children’s song Tommy what can I say I’ve got a 20 month old so this is a force on my Pandora I could work out let’s go with this instead okay so I’m going to start with dumbbell deathless I got my timer going here it’s gonna count me down he’ll be going as many of these again just so this first movement the reason that we’re doing an actual deadlift with dumbbells is it’s simply the plane of motion so if you’re doing deadlifts with barbells that’s great but you really have to have proper technique to make that work quite frankly I don’t even have the inner leg flexibility to do a proper deadlift without really feeling like I’m hurting my back so I’ve adopted it with simply using dumbbells and it works really well similar movement to using a hex bar like a trap bar except what I do with this is as I come up I do one full rep and then I do a rep without it and what that does is that triggers a little bit more of a plyometric effect so I get a little bit more of an actual rebound effect so we start get rest but then [Music] regular single letters on the page [Music] all right then moving into jump rope if you’re skilled enough to do double unders absolutely go for it it’s been years since I’ve done double unders and honestly I just try to keep it easy I’m just trying to get my heart rate up so go as fast or slow as you need to with the jump ropes you’re gonna find it they end up being sort of your rest period when you’re moving the full body with this so thirty Seconds doesn’t sound like much but once you start getting tired trust me it feels you feel like for sure [Music] 20 seconds now I’m gonna move in the plyo jump [Music] jump out step down jump up step down a little bit safer we are not jarring the lower back [Music] now we’re gonna go ahead and move in to the plyo jumps these are a little bit more of a skilled movement okay the hardest part of this is going to be the flexibility of doing a step down I don’t want anyone that’s on the channel that is an experienced doing a jump up and jump down go ahead and do you jump up and then you’re gonna go ahead and you’re gonna do a step down which takes a lot of flexibility of the inner leg you’re gonna feel it’s tug on your so adds all the way up through your upper back and everything so it’s go easy don’t be afraid to start in a smaller step if you need to the modification is shown there on the right yeah that’s when a second arrest you ball tosses [Music] okay so now the reason that we roll in to embed ball toss is simply so that you can get a little bit more of a plyometric effect once again okay so we’re all about moving the full body but move the full body we get the lymphatic system moving which means we’re mobilizing fatty acids that are traveling through that lymph system so I want to get that full body moving this is going to get the heart rate up nice and high go as heavy as you feel like it as long as you’re feeling more of the strength in your legs versus in your shoulders if you want too much in your shoulders you need to drop the weight so you can sink a little bit lower [Music] now we move into the waiters [Music] okay now this core movement is one of my favorites okay again it’s a waiter carry combined in the suitcase carry you can do a suitcase carry or a double waiter carry where it’s overhead or down below just pull the night your side the reason I like to do them split like this one arm one one arm up one arm down this simply because it opens up my serratus anterior a whole lot I feel like I get actually more torso flexibility when I practice this move and it ends up stabilizing my shoulder girdle a little bit more so I feel like I have less back pain less upper trap pain that’s stretching normally get your traps just a good movement all around and definitely feeling your hips too it’s all explained a little bit later [Music] you
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– 20-25 minutes
– 30 seconds on, 20 seconds off
– dumbbell deadlift
– jump rope
– plyo jumps
– medicine ball tosses
– waiters & suitcase carries
– dumbbell squats
At Home HIIT Workout – Follow Along Tabata Workout – Thomas DeLauer
Alright, so something different today. This is going to be a follow along Tabata workout.
This isn’t something I do every day. This is something more along the lines of something I do once or twice per week as a form of my high intensity interval training.
But a lot of people have been wanting me to do follow along workout videos, so why the heck not? So here’s what you’re going to need for this, okay?
It’s going to be a 20 to 25 minute round depending on how far you want to go. I’m going to make it 20 minutes today.
If you want to take it for 25 minutes and do another lap around, you totally can.
So with Tabatas, you set a period of time that you are going to work with a specific period of time that you were going to rest.
A lot of times people will do 20 seconds on, 10 seconds off, or 10 seconds on, 20 seconds off, and you just keep it moving.
So I want enough weight where I feel like I’m going to feel fatigued at the end off 30 seconds, okay? Then I’ve got a med ball. In this case it’s a 20 pounder.
Pick one of these up. You can get them for like $15, $20 bucks, at Big Five or, you know, Dick’s Sporting Goods or whatever. They’re pretty inexpensive. Or get them on Amazon.
So I’m using 20 pounds, you know, go with whatever weight you want to use. We’re going to be doing some thrusters. So we’re actually going to be doing squat to thrust, doing a little bit plyometric effect. Okay, try to get some kind of plyo step, okay?
If you don’t have a plyo step, use a shorter step. And I’ll tell you the modification when we get going. Basically instead of doing a jump up, you’re going to do just some kind of simple shuffle step. And then you’re going to need a jump rope.
I use one that has the bearings in it so I can move a little bit quicker. Then if you like, you can either use dumbbells or you can use kettlebells because we’re going to do one specific core move, which you’re going to see obviously.
But basically we’re going to take one dumbbell up overhead and one dumbbell or kettlebell down at your sides, okay?
So it’s going to be a suitcase carry, followed by a waiter carry on the other side. So all that means is waiter carry is up above your head. Suitcase carries is down at your side.
We’re going to do it opposing that we were working in some mobility into the process as well, okay?
And then lastly, I’m going to add burpees into the mix, but we’re going to do them at a different rate. We’re not going to do traditional burpees, we’re going to do burpees where we’re holding with a plank for five seconds.