Spicing up Tabatas

I am writing this blog as a follow up to the 240s of pain. I will describe some ways to make Tabatas even harder this involves adding in an isometric component to your tabatas. So for example when you normally rest 10s you would be holding an isometric position for that time.

Let's start the fun.

Tabata Sit-ups + Evil
Sit-ups + Floor Bridge Hold
These routines are like your normal Tabatas except minus the rest. Ex. You will Perform Set of sit-ups for 20s followed by a set either a two-leg or single-leg floor bridge hold. To perform the floor bridge just lie on your back which you should be doing following the sit-ups with knees bent, feet flat on the floor and toes shoulder width apart , place arms to the side face down. Lift your hips until it is in line with the knees. Hold the top position squeezing your butt together for the set time i.e 10seconds. If this is to easy feel free to do a full on Back Bridge and hold that for 10sec.


 Tabata Squats + Evil
Squats  (main exercise) + Wall Squat (Isometric)
you will perform your 8 sets of squats for 20s with a 10s Wall Sit in between squats , your rest will come at the very end of the 240s i.e you finished the Tabata Squat set.  For those of you unfamiliar with the Wall Sit you basically assume the bottom position of a squat and hold that position assuming you have access to a wall you can also use the wall as semi support for your back as you hold the bottom position of the squat for the set amount of time , i.e in this case 10 seconds.

Tabata Push-ups + Evil
Push Ups +  Plank
Same concept as above this time when you do your Push-ups you will do a plank in between push up sets. You can make the plank harder by doing a one arm / one leg plank variation. A harder variation would be holding the bottom position of the push-up where your about a fist length away from touching the floor/ground.

Tabata Pull-ups + Evil
Pull Ups + Flexed Arm Hang
I don't know what freak of nature would need to make pull ups harder but if your already hitting one pull up a sec or just want to spice it up for an extra challenge. Try out  adding a flexed arm hang (i.e holding the top position of a pull up when your arms are flexed) and holding it for the 10s in place of the rest period. If you try this one out let me know.

Also don't forget to wear a weighted vest if your seeking more of a heart pounding adventure.