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The Total-Body Tabata Circuit Workout to Send Your Body Into Overdrive

In case you haven't gotten a taste of the workout magic that is Kaisa Keranen (@kaisafit), you're in for a real treat. Kaisa taught a class at the Shape Body Shop event in Los Angeles in June—which we streamed live on the Shape Facebook page. Here, you can join in for the entire workout, and it feels as if you're right there in that hot California sun.

ICYMI, you can catch Kaisa's 4-mintue Tabata workouts all over our site (just try this crazy push-up/plyo combo or our 30-day Tabata challenge)—including some seriously creative ones featuring unexpected household items, like this toilet paper Tabata workout or this on-the-go suitcase workout.

Warm-Up

Belly Breathing
A. Lie faceup on the floor in a comfortable position.
B. Inhale, blowing belly up like a balloon. Then exhale, pulling belly button toward the floor.
C. Repeat for 5 breaths.

Bridge
A
. Lie faceup on the floor with feet planted and knees pointing up.
B. Press hips into the air to form a straight line from knees to shoulders. To make it more difficult, lift one leg into the air.
C. Hold for 10 seconds, then lower and lift hips 5 times. Switch sides; repeat.

Tabletop Plank to Downward Dog
A. Start in tabletop position with shoulders over wrists and hips over knees. Lift knees and engage core to hover knees off the floor.
B. Shift hips back and straighten legs to come into downward dog, body forming an upside down "V" shape.
C. Bend knees and drop hips to return to tabletop plank. Do 5 reps.

Mid-Back Rotation
A. Kneel on the floor, glutes resting on heels. Place the left hand on the floor in front of the left knee, and right hand behind head, elbow pointing out.
B. Rotate torso to touch right elbow to left elbow, then rotate chest open to the right, reaching right elbow toward the ceiling.
C. Do 5 reps. Switch sides, repeat.

WGW
A. Start in a high plank position. Step right foot forward to the outside of the right hand.
B. Lower left knee to the floor, then shift hips back, straightening right leg and shifting weight to right heel.
C. Shift forward, then back, gently rocking in the stretch. Do 10 reps. Switch sides repeat.

Squat with Reach
A. Stand with feet slightly wider than hip-width apart.
B. Shift hips back and bend knees to lower into a squat, then press into mid-foot to return to standing. Repeat for 30 seconds.
C. At the bottom of the squat, reach right hand toward left foot, then stand and reach arms overhead.
D. On the next squat, reach left hand toward right foot, then stand and reach arms overhead. Continue alternating for 30 seconds.

Lateral Reach
A. Stand with feet hip-width apart and hands on hips, knees slightly bent, and core engaged.
B. Reach right arm overhead and to the left, flexing torso laterally to the left.
C. Return to center, then repeat with the left arm. Do 5 reps per side.

Lateral Lunge with Reach
A. Stand with feet together and arms by sides.
B. Take a big step out to the right, bending right knee and sending hips back into a lateral lunge, reaching left hand to right toes.
C. Press off the right foot to return to starting position, and repeat on the opposite side. Continue alternating for 30 seconds.

Reverse Lunge with Reach
A. Stand with feet together and arms by sides.
B. Take a big step backward with the right leg, lowering into a lunge until front thigh is parallel to the floor, reaching left hand to right toes.
C. Press into the right foot to return to starting position, and repeat on the opposite side. Continue alternating for 30 seconds.

No-Hands Push-Up
A. Start in a high-plank position with feet hip-width apart. (To modify, drop knees to the ground to start.)
B. Bend elbows back at 45-degree angles to lower chest to the ground. Lift palms off the floor, extending arms forward.
C. Place palms flat on the floor under shoulders and press chest away from the floor to return to starting position. Repeat for 30 seconds.

Squat Jump
A. Stand with feet hip-width apart.
B. Sit hips back and bend knees to lower into a half squat, then jump, extending arms overhead.
C. Land softly, immediately lowering into the next squat. Hold this position for 5 seconds, then jump to begin the next rep. Repeat for 30 seconds.

Rest for 1 minute.

Strength Circuit

Reverse Lunge with Hurdle Kick
A. 
Stand with feet together. Step back with the right foot into a left leg lunge.
B. Circle right leg forward and around to lower back into left lunge. Repeat for 45 seconds. Switch sides; repeat.

Push-Up
A.
Start in a high-plank position with feet hip-width apart. (To modify, drop knees to the ground to start.)
B. Bend elbows back at 45-degree angles to lower chest to elbow-level. Hold for 1 second, then press chest away from the floor to return to starting position. Repeat for 45 seconds.

Sumo Squat Punch Combo
A. Stand with feet wider than hip-width apart, toes pointed out.
B. Squat, lowering until thighs are parallel to the ground, then stand and pivot to the left, punching right fist under and up, as if hitting the bottom of a heavy bag (uppercut).
C. Squat, then stand and pivot to the right, punching left hand across body and shoulder height (cross). Repeat for 45 seconds.

Side Plank Toe Taps
A.
Start in a side plank position on the left elbow with hips lifted.
B. Tap the right toes in front of left foot, then behind the left foot, without touching right left to left leg. Repeat for 30 seconds. Switch sides, repeat.

Do strength circuit 2 times.

Tabata Round 1

Giant Mountain Climbers to Balance
A. 
Start in a high plank position. Step right foot outside of right hand.
B. Jump and switch feet, right foot in plank position and left foot outside of left hand. Switch 2 more times.
C. Press into right foot and stand on right leg, driving left knee up in front of left hip to balance.
D. Place palms on the floor to the left of right foot and send left foot back into plank position. Repeat, jumping and switching 3 times, then balancing on the opposite side. Repeat for 20 seconds; rest for 10 seconds.

Lateral Bound to High Knee Shuffle
A. 
Stand with feet together. Jump far to the left, landing on left foot, then right foot.
B. Shuffle back to the right, driving knees up toward chest. Repeat for 20 seconds; rest for 10 seconds. Do every other round jumping the opposite direction.

Do this Tabata round 4 times. Rest for 2 minutes.

Tabata Round 2

High Knee Jog and Jump
A.
Alternate driving knees up to chest. Repeat for 5 seconds.
B. Squat and jump, reaching hands overhead. Land softly, then go back to high knees. Repeat for 20 seconds; rest for 10 seconds.

Half Burpee
A.
Start in a high plank position.
B. Hop feet forward to outsides of hands. Sink into a low squat, lifting arms overhead, biceps by ears.
C. Place palms on the floor between feet and hop feet back to high plank position. Repeat for 20 seconds; rest for 10 seconds.

Squat to Oblique Crunch
A.
Stand with feet wider than hip-width apart, hands behind head with elbows pointing out.
B. Sit hips back and bend knees to lower into a squat.
C. Stand, driving right knee up toward chest and rotating torso to touch left elbow to right knee. Repeat, alternating sides, for 20 seconds; rest for 10 seconds.

Spider Plank
A. 
Start in a high plank position.
B. Draw right knee up to tap right elbow, hovering foot off the ground. Hold for 3 seconds, then return to high plank and repeat on the opposite side. Repeat for 20 seconds; rest for 10 seconds.

Do this Tabata round 2 times. Rest for 2 minutes, then follow Kaisa's cool-down stretching routine, or try these post-workout stretches.

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