TabataMetconBenchmark19:00
Legend
Gymnastics
Solo
Workout Details
Tabata
19:00
Four Tabatas for Total Reps in 19 minutes:
Burpees
Lunges
Sit-Ups
Air Squats
Rest 1 minute between Tabatas
Coaching Tips
Strategy
- 1Maintain a steady pace throughout each Tabata segment to avoid burnout.
- 2Focus on keeping the movements unbroken, particularly for Burpees and Air Squats.
- 3During rest periods, catch your breath but stay light on your feet to keep the heart rate down.
- 4Use a timer to track each 20-second interval accurately.
- 5Prioritize form over speed, especially in high-rep sets.
Safety Considerations
Technical Focus
Ensure proper form in all movements to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
- 30 seconds High Knees - 30 sec(Get the heart rate up.)
Mobility Work:
- 10 per leg Leg Swings(Front to back and side to side.)
- 10-20 seconds per side Hip Flexor Stretch(Open up the hips.)
Activation Drills:
2 rounds- 10-15 Bodyweight Squats(Focus on form.)
- 8-10 per leg Walking Lunges(Warm up legs before Tabata.)
Scaling Options
Intermediate
Reduce number of reps by 10-20% and ensure movements are done correctly.
- 1
burpees
Burpee Step Back instead of Jumping Back
- 2
lunges
Walking Lunges with slower pace
- 3
sit ups
Sit-Ups with Ab Mat for support
- 4
air squats
Air Squats with limited range of motion if necessary
Scaled
Reduce intensity and volume significantly, focusing on proper form and consistency.
- 1
burpees
Burpee Step Back with no jump
- 2
lunges
Static Lunges or Assisted Lunges using a wall
- 3
sit ups
Knees bent with support (can use a band for assistance)
- 4
air squats
Squats without full depth if necessary