Ab and Core Tabata

The secret to making this effective is in your interval. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go 100% for another 20 seconds.I would suggest getting some sort of tabata timer:ULTRA TIMER APP for the iPhone or IMPETUS for Android where you can see exactly where you are in the workout, you don’t want to have to think too much, all of your concentration will be on the exercise.

20 sec – Back Extension – Slowly exhale and arch your body up. Hold, then slowly inhale as you release. Training tip: Squeeze your shoulder blades as you lift.

10 sec – Rest

Repeat 8 x

20 sec – Sit-ups. Training tip: Breathe out as you come up

10 sec – Rest

Repeat 8 x

20 sec – Up/Down Plank.

10 sec – Rest

Repeat 8 x

20 sec – Dumbbell Twist V-Sit. Find your V-Sit with your heels planted and toes up; twist side to side touching the end of your dumbbell to the floor on each side.

10 sec – Rest

Repeat 8 x

20 sec – Dumbbell Upper Body Rotation. Standing with your feet shoulder width apart, starting with your dumbells down (6 o’clock) do a big circle hold them together clockwise and the next set move them counter clockwise. Keep your arms straight as possible.

10 sec – Rest

Repeat 8 x

30 sec – Rest