Summer Tabata

Fire Up Your Fitness with the Summer TABATA

Summer is the perfect time to revamp your workout routine, and the GRIT program at the Academy of Self Defense in Santa Clara has just what you need. Today’s WOD is the Summer TABATA, a high-intensity interval workout designed to burn calories, build strength, and improve endurance. Get ready for an energizing session that will leave you feeling stronger and more accomplished!

What to Expect in Today’s WOD

Summer TABATA combines powerful movements with short rest periods to maximize your workout in a short amount of time. Here’s the breakdown of the exercises:

TABATA Structure:

  • Duration: 4 minutes per exercise pair
  • Work Interval: 20 seconds
  • Rest Interval: 10 seconds
  • Total Rounds: 8

1. Kettlebell (KB) Clean, Squat, Press / Rest

  • A full-body exercise targeting multiple muscle groups, including shoulders, legs, and core.

2. Burnout Punches / Power Punches

  • Burnout Punches for speed and endurance, Power Punches for strength and precision.

3. Leg Lifts / Hollow Hold

  • Leg Lifts focus on lower abdominal strength, while Hollow Holds engage the entire core.

4. Mountain Climber Arms / Plank Hold

  • Mountain Climber Arms for dynamic core and shoulder workout, Plank Hold for stability and strength.

5. Push-Ups / Rest

  • Classic upper body exercise focusing on chest, shoulders, and triceps.

6. Sumo Squats / Upright Rows

  • Sumo Squats target the inner thighs and glutes, Upright Rows strengthen the shoulders and upper back.

7. Kicks / Burpees

  • Kicks for lower body and flexibility, Burpees for a full-body cardio blast.

Exercise Modifications and Equipment Alternatives

Don’t have the specific equipment? Here are some modifications:

  • KB Clean, Squat, Press: Use a dumbbell or heavy household item if you don’t have a kettlebell.
  • Leg Lifts / Hollow Hold: Perform on a mat or a towel for comfort.
  • Mountain Climber Arms / Plank Hold: Use a chair for support if you’re a beginner.
  • Sumo Squats / Upright Rows: Substitute with water bottles or any weighted object.

Tips for Maximizing Your Workout

  1. Warm-Up: Begin with light cardio and dynamic stretching for 5-10 minutes.
  2. Focus on Form: Proper technique is crucial to avoid injuries and get the most out of each move.
  3. Hydrate and Rest: Keep water nearby and take short breaks as needed.
  4. Cool Down: End with a cool-down session including static stretches to aid muscle recovery.

Join the Community

We love seeing your progress! Share your Summer TABATA experience on social media and tag the Academy of Self Defense. Let’s inspire each other and build a strong, supportive community.

Ready to experience the power of the GRIT program? Sign up for a free trial class today and join our online community for more invigorating workouts.