Power-Up Tabata: KB, Bag, and Burn – Ignite Your Strength and Endurance!
Today’s Power-Up Tabata WOD is all about quick bursts of effort, explosive movements, and minimal rest. It’s fast, it’s intense, and it’s designed to leave you stronger, sharper, and more energized. With a mix of kettlebell strength, bag work, and bodyweight exercises, this workout hits every muscle group while keeping your heart rate up.
Whether you’re training at the Academy of Self Defense in Santa Clara or following along at home, this Tabata-style workout will push you to your limits while delivering maximum results in minimal time.
WOD Breakdown: 6 Rounds of Tabata (20 sec work / 10 sec rest)
Each station will have 20 seconds of high-intensity effort, followed by 10 seconds of rest. You’ll cycle through all six exercises in order, then repeat the sequence until your Tabata timer hits the final buzzer!
- Kettlebell Swings / Squats:
- Build explosive power with KB swings and follow with controlled squats for strength and endurance.
- Modification: Use a lighter kettlebell or focus on bodyweight squats.
- Punches 100% / 50%:
- Alternate between full-speed, maximum-power punches (100%) and lighter, more controlled punches (50%).
- Focus: Keep your stance strong and your core tight.
- Kettlebell Clean and Press / Jumping Jacks:
- Clean and press the kettlebell for strength and power, then switch to jumping jacks for cardio endurance.
- Modification: Use a lighter kettlebell or perform strict presses.
- Russian Twists / Leg Lifts:
- Engage your core with Russian twists, then switch to leg lifts for lower-abdominal focus.
- Modification: Keep your feet on the ground for twists and reduce leg lift range if needed.
- Kettlebell Deadlift to High Pull / Rest:
- Focus on posterior chain strength with a deadlift, then explode into a high pull for upper-body power.
- Modification: Use a lighter kettlebell or focus on slow, controlled movements.
- Kicks / Squat Hold:
- Alternate between explosive kicks and an isometric squat hold.
- Focus: Keep your kicks sharp and your squat form tight.
Pro Tip: Stay consistent with your effort during the 20-second work periods and make the most of the 10-second rest periods to reset and prepare for the next move.
Maximize Your Tabata Session:
- Warm Up First: Loosen up your hips, shoulders, and core with dynamic stretches and mobility exercises.
- Stay Focused: Tabata is about intensity—give each interval your all!
- Breathe Properly: Exhale on effort, inhale during rest.
- Cool Down After: Stretch your shoulders, hamstrings, and lower back after the session.
Why Tabata Works:
Tabata is one of the most efficient workout styles for building strength, improving cardiovascular fitness, and torching calories. The high-intensity intervals push your body to its limits, while the short rest periods keep you moving without burnout.
At the Academy of Self Defense, our GRIT program takes Tabata workouts to the next level. You’ll train in a supportive group fitness setting, guided by experienced instructors who know how to challenge and motivate you. Start your free two week trial today!