Life Fitness

Friday 19 September 2014

Tabata routine: working the chest, triceps and legs

Siobhan Byrne

Published 18/08/2014 | 00:00

  • Share
Side plank routine
Close grip push-up easier, step 1
Sumo squat, step 2

Today's tabata routine is going to incorporate a full body routine bringing in chest and tricep muscles on the close push-up. This can be a difficult exercise to master, so if in doubt choose the easier option on the knees to make sure your form is perfect.

  • Share
  • Go To

Your back should be flat so you are engaging your core muscles.

Side plank again is another favourite exercise, great at working the obliques. Make sure your full body is straight.

The last exercise I have chosen is a sumo squat one of the best compound exercises for legs.

So often I see squats performed incorrectly. My 15-month-old baby does the most perfect squat as naturally we do this at a young age well.You may often see your own child do this when picking something up.

Ensure your back does not round and try to push through the heels rather than the toes.

Getting the correct form is important to avoid injuries from bad squatting. When in doubt use a mirror at home to help you judge.

Perform each exercise for 20 seconds then rest for 10 seconds before you move on to the next 
exercise and repeat. This completes one round. Perform a minimum of three rounds.

Go to fitmagazine.ie for your bonus cardio workout video

 

CLOSE GRIP PUSH-UP

Advanced

1/ Start by supporting your body on your toes and hands with your hands touching each other in the middle under your chest and your elbows bent, then simply push up to straight arm position.

2/ Then lower your body back to the start position and repeat. Ensure that your back is flat throughout this exercise.

Easier version

1/ Start by supporting your body on your knees and hands with your hands touching each other in the middle under your chest and your elbows bent, then simply push up to straight arm position.

2/ Then lower your body back to the starting position and repeat exercise. Ensure that your back is flat throughout the exercise.

 

SIDE PLANK

1/ Support your body by leaning on your side on your elbow and on the side of your foot with the opposite foot sitting on top.

2/ Keep your body straight and hold the position. Try to hold the position for at least 15-20 seconds but keeping your form perfect. Repeat on opposite side.

 

SUMO SQUAT

1/ Start with your feet shoulder-width apart and point your toes outward with your arms bent in front of your chest.

2/ Bend your knees and slowly lower your body until the top portion of your thigh is parallel to the floor and then return to start position keep back straight throughout exercise.

 

For more information on fitness see www.bodybyrne.ie

Siobhan Byrne@mrsbodybyrne

Health & Living

Read More

Editors Choice



Also in Life