If you aren’t familiar with Tabata training, it is a form of interval training where you perform one move at a time, alternating between work and rest for a fixed interval, before moving on to the next move. There are lots of different variations and it is generally used for HIIT training, but I did a Tabata plank workout once that I really liked, so I wanted to use the format for part of the challenge.
For this workout, the first move is a plank, so you’ll hold plank for 20 seconds, rest for 10 seconds, and repeat that four times before you move on to superhero. There are five moves for a total of ten minutes. If you don’t have one, I suggest using this online tabata timer. Set it to 4 cycles, 5 tabatas, and you’ll be good to go! It sounds like a lot of rest, but trust me, it’s still tough! I always find Tabatas to be deceiving, that 10 seconds flies by! If it’s too easy after you try it, then the next time it repeats in the calendar, add more cycles.
Notes on Form:
Plank – You know this one, but remember to keep your body in one straight line. Don’t lift or drop your hips. This includes your head! I’m super guilty of dropping my head down when I get tired, but keep it in line. If you’re a beginner and your form is failing, go to your knees, but keep your hips, shoulder, and head in line.
Superhero – Lie on your stomach, lift you arms, chest, and legs off the ground and HOLD.
Side Plank w/ Hip Lifts – Try to keep your feet stacked one on top of the other, but you can separate them if you’re really struggling to balance. Hold your body in one straight line, then contract your side and lift your hips up. MAKE IT HARDER – Extend your top arm up and look up at your hand. MAKE IT EASIER – If you’re a beginner, you can take out the hip lift, but try to push yourself! NOTE – Remember this is two moves! Do all the cycles on the right side first, then do the left side.
Scissor Kicks – Lie on your back, lift your head neck and shoulders off the ground, arms at your sides lifted off the ground. Extend your right leg straight up and your left straight out. Keep your lower back pressed to the floor. Now switch legs, lowering your right leg as you lift your left leg. Keep switching for the full 20 seconds. MAKE IT EASIER – If you’re a beginner, you can hold the leg that is extended in the air. If your low back is arching of the floor, don’t lower your leg as far.