Name: Playbook - Simply Mander - Tabata style for beginners
Uploaded: 2024-04-28T21:30:06.457Z
Duration: 15 min
Description: Tabata style for beginners

Shelby

This workout is great for someone just getting back into fitness, or who needs to scale back the weight in the workouts.

Tabata style means that you will work for a period of time; then rest for half that time. This workout is 40s of work followed by 20s of rest.

3 rounds: all movements 40s on, 20s off
Squat tap/jumps
2 push-ups + 4 mountain climbers
8 mountain climbers + 10 punches
4 shoulder taps to standing
Alternating leg lowers
Rest :30 between rounds

You will begin this circuit with squat taps/jumps, and work your way through each movement in order. 

3 rounds: all movements 40s on, 20s off
Squat tap/jumps
2 push-ups + 4 mountain climbers
8 mountain climbers + 10 punches
4 shoulder taps to standing
Alternating leg lowers
Rest :30 between rounds 

For example: 
For 40 seconds, you will complete as many squat taps/jumps as you can, then 20 seconds of rest. Then move into 2 push ups + 4 mountain climbers (same thing for 40 seconds then rest for 20!) and work your way down to leg lowers.

- start with your feet shoulder width apart
- jump your feet out wide (think sumo stance)
- as you jump, tap your right hand to the floor
- jump the legs back to standing position
- repeat on the other side

Squat taps/jumps

- start this movement in a plank position (scale to knees if you need to)
- preform 2 push-ups, then 4 mountain climbers in that order

(2) Push-up to (4) mountain climber

- start the movement in a plank position
- perform 8 mountain climbers
- jump up and immediately perform 10 alternating punches (this is to get your heart rate up)

(8) mountain climber to (10) punch

- start the movement in a plank position
- brace your core and tap your right hand to your left shoulder (scale to knees) and then left hand to right shoulder

(4) shoulder taps to standing

- lay on your back, arms out to a T position
- bring legs up to 90 degrees, feet facing the ceiling 
- lower one leg down (straight) and tap the floor, bring back to 90 degrees
- repeat on the other side

Alternating leg lower

Full Bodyweight circuit

Tabata style for beginners

Cris

Quick one but effective..For  those days when we wake up a bit late 👍🏻

Yesenia

April

Full body metcon + optional endurance

Is there a timer that has it broken down that plays all the way through notifying u of the 35 sec and the rest in the 1:00? Or do I keep track of that myself?

Krista

Carolyn J

Awesome! I used heavy weights than ever, love Manders workouts!

Amber

Upper body dumbbell circuit

I wanted to move today and this was PERFECT!

Sarah Moore

Mikaela

Dumbbell full body strength circuit

Kelly

30 min full body burner

Sarah

Nice & quick recovery / cardio workout! Subbed row for 15 cal echo bike

Kaylee

Loved this! A perfect quick, effective workout. Took me 16 minutes (Cal Bike, AbMat Situps, 35# KB). 🔥

Hannah

Full body for time

🔥what a way to end a workout! I’ve never wanted 12 mins to be over so badly 🫠

Natasha

So much harder than I expected. Everything is on fire and I love it.

Shari

You’d think two workouts would be easy but holy **** that was hard!!!

Natalia

12 min full body burn

ANDREA Keefer

Upper body EMOMS

Nicole

Great! Did not feel motivated whatsoever but I’m so happy I got it done!

Francesca

Wanted a fun Saturday morning workout and this delivered!

30 min Full body HIIT

Fany

Madi

An awesome little finisher after my bike workout!

Natalie

Tabata core

Crushed this in a hotel gym. Was traveling with my own dumbbells, so used 35# for everything. I made it a 12 min AMRAP instead of an EMOM. The 3 RFT is a sweatfest and quite difficult. Finished in 12:07. 🌶️💪🏼

Alexandra Casi

Loved the work out, I have a rower at home best investment.

Darlene

Full body EMOM + 3RFT

25# DB FR Squats & 800m Bike (Damper 4)
First Set 9:00 (70-72rpm)
Second Set 8:00 (72-74rpm)

Front squat + running intervals

Deanna

Full body burn & core

Patiently waiting for the day when push-ups won’t get me every time in a WOD 😆

25# DBs, Knee Push-ups, AbMat Sit-ups, Bike Erg (avg 74rpm) - finished in 18:00

Treva

Full body burner

Kate Costello

Great and fun workout! I was confused on how to use the timer part for the 8 min tabata.

Christy

8 min TABATA & metcon

Loved my first workout! Can’t wait to do more!

Leslie

Full body strength circuits

Woot woot! Went with heavier weight for the EMOMS…worth it! 💪

Ashlee

Full body EMOM + endurance

Killer at home workout when you don’t have dumbbells at home and don’t wanna go to the gym! 🔥🔥🔥

Bodyweight metcon

Love these quick and efficient workouts!!

Rylie

Lower body focus + core

Skipped the running due to time constraints..under estimated this one 🥵

Jennifer

I am dead💀 This was hard but so fun at the same time 😂

Courtney

21-15-9 / 15-12-9

That one sucked, but it hurt so good! I’m developing a love hate relationship with any squat movement😜💪🏼

Michele

“Fight gone bad” at home

Blow drying my hair today is going to suuuck

Full body EMOM + metcon

Quick burner! 🔥 Loved it after a shoulder workout!

Love me some dt!! Did this one with a 65# barbell after doing a killer shoulder circuit. Took me 9:41 can’t wait to retest because it’s been years since I did this one!

“DT” at home

Full body/cardio intervals

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16 min intervals | upper body & cardio

AMRAPS x 3 (full body)

30 min BIKE INTERVALS

25 min Echo Bike intervals

4 sets/AMRAPS

Gymnastic intervals

Loved this so much! Been poking around in lots of the different programs to find something that was challenging, but doable in a limited amount of time (tired toddler mom over here) and this was IT!!

Tabata style for beginners

Community

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