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Ashley Horner's Full-Body Tabata Workout
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- Опубликовано: 18 авг 2024
- When life just won't spare you an hour to go to the gym, this supercharged, Tabata-based, full-body workout will leave you gassed in less than 20 minutes!
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I'm a busy mom with three little boys running around the house, so I can't always block out time to go to the gym for an hour. What I can do, however, is bust out a short workout while the kids are napping or watching television. A short home routine with minimal equipment doesn't need to be low intensity, though. My Restless Workout utilizes dumbbells, a kettlebell, and Tabata intervals, which will have your heart racing and your muscles screaming in no time flat!
If you've never tried Tabata, it's about to become your new best friend-well, one of those best friends you have a love/hate relationship with, anyway. Tabata normally consists of 20-second work intervals followed by 10 seconds of rest for a total of eight rounds, which allows for an intense workout in only four minutes. My Restless Workout kicks it up another notch, though. Instead of resting, you'll use those 10-second intervals to squeeze in yet another exercise. Some work your core, while others are straight-up lung burners.
Timing yourself is important; the 10- and 20-second intervals are what set the furious pace and keep the intensity elevated. You can use the basic stopwatch feature on your phone, but I like apps designed for HIIT and Tabata, such as Tabata Stopwatch Pro, because they let you program the intervals in ahead of time. Pausing to reset the stopwatch on your phone just brings down the intensity of the workout, defeating the whole purpose of these fast-paced intervals.
In fact, I strongly encourage you to complete the entire 20 minutes without taking a break, if possible; it's called the "Restless" Workout for a reason! If you absolutely do need to rest, keep it to a minimum, and jump back in as soon as you're able to.
FEELING RESTLESS?
The Restless Workout is a great option for those days when you need to push yourself hard in a short amount of time. However, it also makes a great finisher for the end of your existing workout. You can even use it as a warm-up to get your blood pumping and your energy surging before you hit the heavier weights. However you choose to use it, make sure you keep the pace fast and furious!
| Manmaker |
Assume a plank position with a dumbbell in each hand. Perform one push-up, then bring your right arm up into a single-arm row. Perform another push-up, then do a row with your left arm. Next, hop your feet up by your hands and jump up into a standing position with both dumbbells raised above your head.
I love this exercise because it really works your upper body and chest, and elevates your heart rate. You'll feel what I mean when you're busting out those pull-ups between rows!
| Plank |
Set your dumbbells in front of you, and stretch out into a plank position, as if you're about to do a push-up. You can do a straight-arm plank or a plank on your forearms. Choose whichever is more challenging for you; you're only holding it for 10 seconds, and the point is to push yourself hard here. Don't allow your back to sag, and don't push your butt into the air. If you're new to planks, try practicing in front of a mirror to check your form. Your body should be straight like, well, a plank.
| Dumbbell Thruster |
Hold a dumbbell in each hand, and sit in a full-squat position with a dumbbell at each shoulder and an elbow at each knee. Your feet should be slightly wider than shoulder width. Extend straight up to a full standing position and press your hands overhead. Then bring your arms back down as you return to the squat position. Try to come all the way back down to where you began.
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Yes! Thank you! I'm always looking for effective weight lifting related work outs I can do at home. All videos are always using gym equipment /machines. I work out at home and only own a barbell a bench and some bumbells. Thank you Ashley you are the queen of weight training!
Love Ashley, one of my faves in the industry.
Tabata is the way to go. I use it with my clients. Good job Ashley.
I did this workout second time today with 90 sec rest between sets. It took all my will power - those flying lunges made me squeal.
I recommend going a little heavy on the squats and squat presses. Thanks Ashley!
Love the compound combo movements w/ wt. Excellent video! 💪🏽🏋🏻♀️😤🥰
I love your hard work exercise
Amazing. 🇮🇳
hardworking and determination pays
Much props to a tough workout. However, Dr. Izumi Tabata developed this exercise based on well defined studies. They are actually Tabata intervals and prescribes 10 seconds of rest. If you do this and don’t need the 10 seconds of rest, you aren’t doing the 20 seconds of work hard enough. They should be all out efforts. You don’t press stop if you need rest. The workout is scientifically defined to work in a certain way
I was going to write something similar Andy, well said. The reality is, it's only going to be a pure cardio exercise to maximise efficiency on 20:10, and then it's unlikely to be able to do sprints effectively (You might do two at high enough work before far too significant drop off, and the faster you are the worse it would get, due to a massive oxygen deficit). To really go hard enough for that time, a lot of the bodyweight is going to want to be supported, and the likely two best exercise's are going to be either using a Spin Bike or a Rowing Machine.
Never hurts to try to my best to follow along. Thanks!
Great, simple but super effective workout. Thanks!
tq so MUCH
This is a killer lil workout. Thanks Ashley much appreciated.
Your sons are wondering:
"Mom is like a superhero, huh?"😆
fantastic attire 👌👌👍💜💛💚💜🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸
Yes
I'm always ready 💪💪💪
Sick workout, definitely will be integrating it into my routine. Thanks Ashley! 👍
Very motivated
Such a great physique after having 3 kids!
She is the real Binod.
Respect💪👌
Yeah but she's a woman and Binod is the name of a guy.
3 kids & that bod. wow. respect
One one body part gets destroyed by having kids not the whole 🤣🤣🤣🤣
genetics
I wouldnt mind if i made them with her
melissa gibbs 👍
...possibly, chasing three kids around helps...???
excited to do this workout today!
MOTHER OF 3???WOW THIS IS A SUPERWOMAN!!!!!BIG WELLDONE TO YOU
Thank you... I love this one
wow I love you work out thank you so much
Awesome I enjoy her workout video keep up the great job you are doing!!😀😀
she has some of the best workouts online... she is pretty amazing... my girls love her workouts
THIS LOOKS SO GOOOOOOD 😱😱😱😍👍💪 thank you for the work of ideas!! Can't wait to try this
You’re an inspiration
Excellent, keep it up
Please make a workout video with a timer! I love following along with the trainer! She kinda moves fast
Great video
Awesome video. Going to try this with my son. Wife seems interested but has not worked out in years. Any tips?
U are inspiration for all.....👍👍👍👍👍
Such an intense full body workout! Gonna try this!
wow... amazing
looking very strong Ashley, thanx 4 video !
great. loved it.
Dying! What a great workout.
I love your work out...tq
I love this woman, she's really strong!! I love your workout too very diffecult, i love that!!! 👍🏼
i did and dig these videos.
Did you say "warm up"!!??? After this, I'll need a cooling down workout. 😄😄
Fan from india ♥️🏋️♀️
Good
Nice workout, well done my teacher,,:-)
good
Whole body fit!! 👍🏾👍🏾👏🏾👏🏾
Super Thanks you
U my inspiration mom..
Awesome workout! It takes alot to bring my heart rate fast! Second set it sure was! Getting married 7/17. I want to get leaner any suggestions in the diet? should I go vegetarian?
Queen of Fitness if u need help I can help
To do this training is to choose one of the suggestions of the tabata mode block?
Hi, Ashley,.
I am a big fan of yours.
I am from India.
Please clear one doubt.
Is it common or to worry about if I find temporary proteinuria after heavy work out?
Please reply it.
💎Inspiration!💯
amazing
awesome
Super top!
Tabata should be now called Ashley workout 💪😊
Amazing so awesome 💕💪
cheers
Tabata boxing is amazing
SUPER
Asesome thanks for the share
Great
Super
Teach me I'm willing to learn 😃
Thank You ♡♡
Love you
All girl must do it
Super mam
First 4 minutes and I was huffing and puffing like crazy. Damn Ashley!
I'm your big fan
Wow I love her☺️
love u so much
Degşetül-vahşet baby x
Hi friend very best
Beautiful hair!!! 👍
whaaaaaaaaaaaaaaaaaaat you have 3 kids....i thought she was freshman in college. 😂😂😂😂😂
Lee Lee deputy tyres
🤣🤣🤣🤣 freshman u have never seen her pu$$yhole 🤣🤣🤣🤣🤣
@@tourangeau21 love to hear
insanity moves
Beautiful !
Awsm fitness
What 3 kids i can't believe it
Ummm it may take the full 20 seconds to do just one man maker 😂 Great workout! Thank you!
Man maker...I saw the irony immediately.
I LOVE IT PLS CAN I POST THIS VIEDO ON MY PAGE
WHAT!!!THREE KIDS I CAN'T EVEN DO ONE PUSH UP!THAT'S SO GREAT GO GIRL🤗🤗💪💪
🤣
nice
Where are the free timing apps below!? 🤥
Which supplement you are having
Wow beautiful mom, amazing
Damn it! She got 3 kids and still hot and a lot much better than any other woman without kids
William Garzon - she’s amazing, but many moms workout and are in great shape. Don’t get it twisted.
It's because she actually exercises. Not walk on the treadmill for an hour like most chicks.
Having kids or not doesn't make much different. What counts is training hard and consistently.
Yeah. My mother had 8 pregnancies, never fat, never worked out. Always muttered, when hearing complaints about losing weight from moms with 2 or 3 kids "get off your ass and do something". Honestly, that's my internal response to most truly fat people complaining about their inability to lose weight. I'm sorry but I don't believe there are that many people walking around with genetic or medical conditions creating their obesity.
I don't agree.
Nice g
Wow, she is a super woman 🙏🏻
"Manmaker" (1:32) is such a complete exercise (biceps, triceps, shoulders, core and thighs… and also cardio) - Excellent! But here this should be called “(Hot) Womanmaker” 😀
Where os the Tabata apps links??
very strong woman
تمارين سرعة حرق الدهون
i want to loose my belly fat plz guaid me how can i loose my belly with dumbles
I love you Ashley! you da bomb girl!
Whatt....Ashley horney is that her name😂
you know this is a beautiful body Nothing fake no implants all those other Kim amber rose etc take a look and RESPECT