Killer Tabata

So this one is a heavy duty breather if you push yourself through each interval. It is 20 sec on and 10 sec off and repeat each exercise 4 times before moving onto the next one. TOTAL OF 30 MINUTES... repeat if you wish

GO:

Jack to Knee jumps
Push ups
Burpees with a knee slap jump
Bridge leg lift (right leg)
Bridge leg lift (left leg)
Switch jumps
Push up jump ins
Squat jacks
Speed skaters
Long mountain climbers (jump as far and high as you can with legs, landing each foot on the ground with every jump)
High Kicks (like high knees, but quick kicks instead of knees)
Burpees with 4 high knees
Bicycles
3 way push up hops (hop legs to right, hop legs to middle, hop to left...)
Bridge push ups

The 5 Tibetan Rites

I've been reading lately about the Five Tibetan Rites that have been around for centuries and that people claim to aid in restoring youth and pausing the aging process. They are five different asanas that require about 7 minutes to completely go through and are also a quick body energizer series! I just tried them out today after a quick interval workout and must say that they feel great. Now do they have anti aging powers? I do not know for my own self, yet I am set on finding out by performing this series at least once everyday to observe what or if anything happens over the years. I invite anyone and everyone to join in with this experiment. It could be fun!

It is recommended that you do the Five Tibetans upon first waking up in the morning to stretch the drowsy muscles and awaken your entire inner body, but it can be completed at any time of day. For each asana, it is recommended to do up to 21 repetitions, but anything more than that will not be beneficial to your well being. Not bad by any means, but just not any MORE helpful. So with that said, here are the 5 Tibetans:

1. Stand with your arms reached out to your side. Look straight forward and spin in a clockwise motion as fast as you can keeping your balance. 21 repetitions

2. Lay down on your back with your hands and arms down on your side by your bottom. Lift your legs all the way perpendicular to your body and raise your neck at the same time. Lower your legs and neck back to the ground. 21 repetitions

3. Get on your knees in camel position. Place your hands on your hips or rest them on your bottom. Reach your head and neck as far back as possible without hunching or moving the other parts of your body. Come back up. 21 repetitions

4. Sit on the ground with your legs straight out in front of you. Place your hands, palms down, next to your bottom and sweep yourself off the ground so your palms are still on the ground and feet are planted as well, but the rest of your body comes up straight in bridge position. Should feel a stretch in shoulders. Go back down to sitting position. 21 repetitions

5. Begin in up dog and maneuver into down dog. 21 repetitions

Remember to synchronize your breathing with every movement and always breathe through your nose to maximize oxygen intake and blood circulation through your body.

Full Body Pilates Tabata

This one has various pilates movements mixed in with another interval exercise. Do each exercise either 2 or 4 times through as directed. Going for 30 seconds on and 10 seconds rest in between.

GO:

Split jumping jacks
Lateral leg lifts (do both sides each for 30 sec before repeating jacks)
 REPEAT 4x

Jump Squats
Pilates bridge hip lifts
REPEAT 4x

Push up with open up arm reach
Big scissor abs
REPEAT 4x

Quick side to side high knees
Hands and knees leg pulses (do both sides each for 30 sec before repeating high knees)
REPEAT 4x

High knees
Tricep push up on knees
REPEAT 4x

One leg toe touch crunch
Jack to knees
REPEAT 4x

Handstand hold
Mountain climbers
REPEAT 2x

Bridge push ups
Jumping jacks
REPEAT 2x

Full Body Tabata

Another tabata style interval workout. So again this one is 20 seconds on and 10 seconds rest and repeat each exercise two times before going on to the next one. Have fun

GO:

Push up followed by 4 push up jacks
Lateral jumps
Star burpees
Squat step up with leg lift (right leg) (need a chair or platform here)
Russian kicks
Squat step up with leg lift (left leg)
Push up walk outs
Side scissor abs
Down dog push ups (down dog move into up dog)
Lunge jumps
Spider man push ups

REPEAT SERIES 2 times or 3 times if energetic

Tabata Style!

This workout is a bit different set up. Instead of doing each exercise for 50 seconds each, you are going to do each exercise for 20 seconds, rest 10 seconds, and then repeat that 4 times for the same exercise before moving on. If done on time, the workout ends up to be 30 minutes long.

GO:

Burpees (to be clear here, go for 20 sec, rest 10, 20, 10, 20, 10, 20, 10 sec... then move on)
Toe touch crunch
Russians
Lateral jumps with foot hold (jump and hold foot up in the air for a second)
Mountain climbers
Supermans
Push ups (go to knee push ups when they begin to get difficult, but KEEP YOUR FORM)
Half burpees (from push up position, jump feet to front, and jump back)
Agility dots left leg
Agility dots right leg
Tricep push ups
Plie squat jumps
Tricep dips
Side to side high knees
Handstand holds