Flip-Flop Tabata

Using a Tabata clock, pick a couplet below and start storming. Complete as many reps as possible for Exercise #1 during the first 20 sec. When you hear the bell, transition immediately (NO REST) to the second exercise (#2) and perform as many reps as possible for 10 seconds. Continue moving back and forth between exercises (without rest) until you've completed 8 rounds of each.

Upon completing 8 rounds of each, rest for 1 min. Then flip-flop the exercises so that you are now doing 20 sec of exercise #2 and 10 sec of exercise #1 of the SAME couplet.

After you've completed each couplet TWO TIMES THROUGH after flip-flopping the order of exercises ONCE, you may put that couplet to bed and storm the next one. Rest only 1 minute between couplets.

first couplet:
ex #1 -burpees
ex #2 - OH triceps ext 15/20

second couplet:
ex #1 - press jacks 15/20 ea.
ex #2 - DB biceps curls 15/20 ea.

third couplet:  
ex #1 - v-ups
ex #2 - 6" leg holds

Post Rx or rounds completed to comments.


Daily Extras - 

No DEs this week. 

Someone asked, "Are we doing away with the daily extras?"

Nope. Just for this week. We put the hammer down pretty hard last week. We all need a break. Even if you don't FEEL like you need a break, take one anyway, because - you DO! Unless you didn't participate, and then, please do a 1.5 mile equivalent after every workout you complete this week. I'll start programming the good stuff starting Monday.


Workout Notes: 

  • This one is going to be fun. I tried it out on a private personal training group the other day and it was excellent. 
  • Remember, you have to do each couplet ONLY twice. Do it first with ex #1 in the :20 sec spot, then do it again with ex #2 in the 20 sec spot. 
  • Try to minimize transition times. You'll need to keep equipment VERY close. If you let 5 seconds go by during the transition you'll waste a very high percentage of the benefits of this workout. 
  •  Don't stop. Ever! Just keep grinding until your 4+ mins are up! 

Found this on our fridge the other morn. LOVED IT! Just glad Shmoop's daughter isn't the trainer!