Tabatas- Lower Body + Core Supersets (Summer SWEAT Series)
Published 3/11/2015 • Updated 11/27/2020
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Tabatas- Lower Body + Core Supersets
Equipment Needed: Heavy Dumbbell, Physio Ball
Description: Complete each exercise for 20 seconds, then rest for 10 seconds. Do each superset tabata 4 times then rest for 90 seconds before moving into the next superset tabata. Each superset tabata should be 4 minutes in length.
Warm-Up: Start with a 1 mile light jog on the treadmill or do this warm-up.
Superset #1
Scissor Squat Jumps: Begin with your feet hip-width distance apart. Jump up and land with your left foot forward in a 90/90 lunge. Then jump up again, and switch your legs, landing with your right foot forward in a 90/90 lunge. Jump up one more time and land in a squat with your feet hip-width distance apart and the weight in your heels. Repeat. *Modification: Do not jump.
Ab Reaches: Begin laying on your back with your feet planted flat on the ground, hip-width distance apart. Keeping your shoulders off the ground the whole time, place your hands on your thighs. With every exhale, reach your hands forward and engage your core. Release back down and repeat.
Superset #2
Dumbbell Half Swing: Start standing with your feet hip-width distance apart, holding a heavy dumbbell (or kettle bell) in your hands between your legs. Maintain a slight bend to your knees and drive your hips backwards, hinging your chest forward. Make sure you are not lowering down into a complete squat, this is a HINGE. Using the momentum from the dumbbell, drive your weight into your heels and thrust your hips forward. Swing the dumbbell so that it comes to eye level, keeping your arms straight. Make sure not to hyperextend your back at the top. Remember, this is a hinge and the driving force comes from your hips.
Russian Twist with Dumbbell: Begin seated with your legs extended in front of you. Holding the dumbbell in front of you with straight arms, twist to the right, engaging your obliques. Then, twist to the left. Make sure to keep your chest lifted and back flat. Exhale with each twist. *Modification: Do not use a dumbbell.
Superset #3
Alternating Reverse Lunge to Single Leg Balance: Begin with your feet hip-width distance apart. Step back into a reverse lunge with your right leg. Make sure you chest stays lifted and your front knee stacks over your ankle. On the exhale, drive your right knee into your chest to balance on your left leg. Reset back to standing and repeat on the other side. Alternate sides. *Advancement: Hold light or medium-weight dumbbells
Alternating Step Outs to Push-Up on Knees: Begin in a high plank position with your shoulders stacked over your wrists and a flat back. Tap your right toe to the side and then your left toe to the side. Then, lower down onto your knees and perform a modified pushup, leading with your chest and keeping your bad flat. *Advancement: Do push-ups on toes
Superset #4
Swiss Hamstring Rolls on Ball: Begin on your back with a physio ball placed under your calves and your hips raised so that your body is in one long line. On the inhale, roll the ball towards your body, so that you lift your hips up even higher in the air. On the exhale, reset back to the beginning.
Ball Roll Outs: Begin on your knees with your hands placed on the physio ball. Keeping your core tight and body in one long line. Roll forward on the ball, so that you are in a complete extension. On the exhale, engage your core and pull the ball back towards your body resetting to the beginning stance. *Advancement: Do roll-outs from standing on toes. *Modification: Hold a high-plank
Varsity: Do this entire circuit one more time!
Disclaimer: Please consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen consulted with professional trainers for the Summer SWEAT Series fitness program, you are participating at your own risk. Please modify and listen to your body.
