“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

“Tabata Something Else”

8 Rounds (20 Seconds On + 10 Seconds Off):


Tabata Pull-up or Odd Object Row or DB Row

Tabata Push-up

Tabata AbMat Sit-up

Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Working with all bodyweight movements in this Tabata style workout
Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest
You’ll complete all 8 rounds at one movement before advancing to the next
Keep a running count of the numbers completed at each station
You’ll enter your total reps separately for pull-up, sit-ups, push-ups, and air squats
You final score is total reps accumulated over the workout

Choose a variation that allows you to complete at least 5 reps within each 20 second window

If you have an AbMat, let’s use it
If you don’t have an AbMat, you can anchor your feet with dumbbells or another weighted object

Choose a variation that allows you to complete at least 7 reps within the 20 second windows

Banded Strict Pull-ups
Ring Rows
Odd Object Rows

Elevate Hands to Box or Bench
Knee Push-ups

As we’re moving quickly through these short rounds, let’s make it a point to nail the range of motion standards:
Strict Pull-ups: Chin over the bar at the top, elbows completely locked at the bottom
Sit-ups: Back flat on ground in the bottom, shoulders forward of the hips at the top
Push-ups: Chest to floor and elbows locked out at the top
Air Squat: Hips below parallel at the bottom and body in a straight line at the top

Be conservative and consistent on the upper body movements – as things start to get real in rounds 3 or 4
Pick a rep number for the first two rounds that you feel confident repeating for rounds 3-8
Be more aggressive on the air squat and sit-ups
Don’t necessarily pick a number – just move quickly for the whole 20 seconds as these stations are easier to get reps on than the upper body movements