At Home Tabata Bodyweight Workout

Today Strength and Conditioning Coach Jason Salazar has a full body workout for you using just bodyweight exercises. This is a tabata workout, meaning you’ll be working for 20 seconds and resting for 10 seconds. This is a great one you can do at home.

VIDEO TRANSCRIPT:

 

Coach Jason Salazar:
Hey, everyone. It’s Jason here at The Arena. Due to the Coronavirus, all gyms are closed, unfortunately. So here at The Arena, we wanted to offer some workouts that you could do at home. They’re going to be nothing but body weight exercises. So no bands, no kettlebells, nothing, just your body weight. We’re going to do tabata today. It means we’re going to be working for 20 seconds and resting for 10 seconds.

So in this tabata, we’re going to be working five rounds, alternating two exercises in each round. Round number one is going to be jumping jacks, followed with push-ups. Round number two, speed skaters and alternating V-ups. Round number three, jumping lunges with a body hold. Round number four, high knees, half burpee. And then round number five, knees to feet and toe touchers.

All right, so we’ll start off with jumping jacks. Thinking this is more of just warming up. If you really want to get going, move as fast you can. If we need to catch our breath, nice and slow. Next up are push-ups. Make sure we do our push-ups. We’ve got the full range. Touch that chest all the way back up. Tight elbows. Find a pace where you can keep going for 20 seconds. If you can’t keep going, just hold into a plank. Maybe you got a couple of seconds, try to get one more back in. If you have to get on your knees, make sure you stay nice and straight.

All right, so we’re going to do speed skaters. I’m going to power off my outside leg. Use my arms to hop to my other foot. One foot lands. You got to have a little bit of balance driving off that foot. Remember, think explosive, back and forth, back and forth.

All right, next up is the alternating V-Ups, you’re going to take your opposite hand, opposite foot, toe up and touch. Make sure we’re turning the way that we’re going. All the way up. Don’t leave your back on the ground.

So we got jumping lunges next. Pace yourself on this one. If you can’t continue to do the jumping lunges, just start alternating those lunges. But really, we want to fight to do those jumping lunges the whole time. Chest up.

The body hold. We’ll lay all the way out. Hands pointed all the way out. Toes pointed out. Slightly raised them off the ground. Get those shoulder blades up and just try to hold. Keep the head back. Should be nice and hard.

Then we got high knees. Make sure when you’re doing high knees guys, those knees get at least to the waistline. That’s why they call them high knees. All the way up. You really want to move, move those legs. Trying to get some rest? Take it nice and slow.

So you have half burpee. That means no pushup, no jump. Just get down, get back up. Bring those feet back flat, though. Stand tall.

Knees to feet. Two ways of doing this. You can sit up on your heels, make it a little bit harder, or sit all the way down. Flat legs. You really have to use your hips to explode out on this one. Plus the arms. We’re just going to hop to our feet.

If this is too hard to do, we can switch it. Get into a quad press, and just hop forward, back down. Forward.

Last one. We’re doing toe touchers. Make sure every time your shoulder goes back to the ground, opposite hand, opposite toe. Come up, touch back down, up and down.

So stay tuned for more workouts. Plus, The Arena is working on an online instructional platform for all of our programs@thearena.tv, which will be coming soon. So make sure you guys stay safe. From The Arena, we all appreciate your support, and we can’t wait to have you back into our gym.

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