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long and lean full body tabata workout graphic

Long and Lean Full Body Superset Tabatas (Summer SWEAT Series)

Get long and lean with this full body tabata workout! You just need 30 minutes a few pieces of equipment to complete this fun workout.

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long and lean full body tabata workout graphic

Special thanks to my friends at Finish Line for supplying me with this amazing outfit from Nike (pictured above). Check it out: Top | Bottoms | Shoes

Equipment Needed: medium dumbbells, medium/heavy kettle bell (or 1 heavy dumbbell), physio ball

Description: Complete each exercise for 20 seconds, then rest for 10 seconds. Do each superset tabata 4 times then rest for 90 seconds before moving into the next superset tabata. 

Warm-Up: Start with a 1 mile jog on the treadmill or 10 minutes on the elliptical. 

Superset #1

Single Leg Lateral Lifts: Begin standing on one leg holding medium-sized dumbbells. Then, perform a lateral lift, by raising your arms so that they are shoulder height. Keep a slight bend to your elbows, making sure not to lock them out. Reset to your arms by your side. Alternate legs each round.

Squat Kettlebell Clean: Begin standing holding a kettle bell between your legs. Lower down into a squat, keeping the weight in your heels and your chest up. Explode into a standing position and catch the bottom of the kettle bell right in front of your chest. Reset. Modification: Use a lighter weight or perform bodyweight squats. 

Superset #2

Alternating Plank Shoulder Taps: Begin in a high plank pose with your shoulders stacked over your wrist. Alternating back and forth, touch your opposite hand to your opposite shoulder. Make sure to keep your hips as square to the ground as possible. Modification: Hold a high plank or drop down to your knees and perform alternating shoulder taps.

Russian Twist with Physio Ball: Begin seated with your legs extended forward, holding a physio ball (or medium-size weight). Hinge back slightly and hold the ball in front of you. Work your obliques by twisting to the right and then to the left.

Superset #3

Alternating Forward V-Lunge + Bicep Curl: Begin standing holding medium-sized dumbbells. Then, step forward with your right leg into a 90/90 lunge keeping your chest up. Perform a bicep curl. Then reset back to standing. Alternate sides.

T Push-Ups: Begin in a wide-arm high plank pose with your fingers pointing outwards and your wrists pointing in. Your hands should be positioned about the width of a yoga mat. Lower down into a push-up, leading with your chest keeping your back and neck flat. Press back up. Modification: drop down to your knees to perform the push-ups

Superset #4

Plank on Physio Ball: Come into a four arm plank with your four arms positioned on top of a physio ball. Make sure to keep your hips lifted and your spine in one long line. Hold and breath. Modification: Hold a normal four arm plank without the physio ball. Option to drop down to your knees. 

Alternating Dying Bug with Physio Ball: Begin lying flat on your back. Place a physio ball between your right palm and your left shin. Press firmly into the ball. Extend your left arm long and your right leg long. Point your toes. Then, switch sides and do the same thing with the physio ball between your left palm and your right shin. Alternate 20 TOTAL times.

Varsity: Do the entire circuit one more time!

Disclaimer: Please consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen consulted with professional trainers for the Summer SWEAT Series fitness program, you are participating at your own risk. Please modify and listen to your body. 

This post is sponsored by Finish Line as part of the Summer SWEAT Series. I was compensated and all opinions are my own. Thanks for supporting AK!

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