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It can be as hard or as easy as you want it to be, Oprea says.
Katie Thompson
Whatever your level, this nine-move workout can provide big benefits.
The first?Total-body strengthening.
(Of course, you should always take breaks when you need them).
My clients always say Tabatas are their favorite, she says.
Read on for an awesome workout from celebrity trainer Erin Oprea.
Once you get to round 4 (the Tabata finisher), youll rest as indicated after each move.
Round 1: Do three sets of the following moves.
Round 2: Do the prescribed number of reps in a descending pattern, alternating exercises.
Start with 10 of each, then 9 of each, then 8 of each, and so on.
Round 3: Do three sets of the following moves.
Round 4: Tabata finisher!
Do four sets, alternating between the two exercises for four minutes.
Heres how to do each move.
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Deadlift
Grip one of your heavier dumbbells in each hand.
Stand with your feet hip-width apart, soften your knees, and shift your weight back onto your heels.
You should feel a stretch in your hamstrings.
Drive through your heels and squeeze your butt to reverse the movement to standing position.
At the top of the movement, squeeze your butt as tight as it’s possible for you to.
This is one rep.
Modification suggestion: Use lighter dumbbells.
Press your hips up into a high plank position.
Keep your body braced as you perform the chest tap; dont let your hips wiggle.
Repeat with your right hand touching your left shoulder.
Continue this pattern for 30 to 60 seconds.
Modification suggestion: Hold a regular high plank or a forearm plank.
Hold the weights at shoulder-level at the sides of your body with your elbows bent and forearms pointing up.
This is the starting position.
Press the dumbbells overhead, straightening your elbows completely, keeping your core engaged to prevent overarching your back.
Slowly lower the weight back to 90 degrees (or slightly lower).
This is one rep.
Complete your reps as indicated with the descending pattern.
Bend your elbows and lower your body to the floor.
Drop to your knees if needed.
Push through the palms of your hands to straighten your arms.
This is one rep.
Modification: Drop to your knees for the push-up.
Jump Squat
Stand with your feet about hip-distance apart, hands clasped in front of your chest.
With your core engaged, jump straight up, swinging your arms back as you do so.
Land with soft knees and immediately sink back into the squat position.
This is one rep.
Without pausing, complete 15 to 20 reps.
Modification: Do basic bodyweight squats (no jumping).
Your forearms will be vertical, and the weights will be above your chest.
With your knees bent and heels touching the floor, push your hips up and squeeze your butt.
This is the starting position.
Press the weights toward the ceiling, straightening your elbows completely and keeping your palms facing your legs.
Pause here for a second.
This is one rep.
Modification: Use lighter weights or keep hips on the floor.
Tuck your pelvis, squeeze your butt, and engage your quads.
As you perform this move, squeeze your butt and keep your upper body as stable as possible.
Continue for 30 seconds.
Modification: Hold a static forearm plank.
This is the starting position.
Slowly lift your arms out to the sides until your hands are in line with your shoulders.
Keep your shoulders down, elbows slightly bent, and core tight.
Then slowly lower your arms back to the starting position.
Continue for 20 seconds.
Modification: Use lighter weight (or perform move with just your bodyweight).
Pause when your arms reach shoulder level, then lower your arms back to your sides.
