Sunday, April 10, 2011

GTS April Challenge Tabata-A-Day Day 10

Day 10 of the GTS Tabata-A-Day Challenge 

Sunday... the day of rest... ok, well this is an optional day of rest, if you can't get a tabata in today hopefully you either doubled them up last week or planning to do an extra next week.  Today's tabata exercise option is the Kettlebell (KB) or Dumbbell (DB) Swing.  Let's get those hips working properly again.
A few things to focus on when performing this exercise:

  • This is a hip dominant movement, so focus on shooting your butt through the movement and actively squeezing it when you get to the top. You should also feel a good stretch in your hamstrings. 
  • This is NOT a low back exercise, if you're feeling it in your lower back, focus on pushing your heels into the ground and think about explosively shooting your butt through the movement on the way up. 
  • Don't worry too much about how high the KB or DB rises, take the arms out of the movement and focus on the hips.
  • Try to keep the neck and spine inline and the abs nice and tight. 
  • I'm sure there are plenty of other tips out there from the KB experts so search around or if you have some other tips, throw them in the comments section of the site. (Updated 4.15.11 - Added Instructional Video from Dan John below)

Have fun, and don't forget to leave a comment about your training!

Day 10 Tabata Exercise Option:

Kettlebell or Dumbbell Swings

A GREAT Kettlebell Swing Instructional Video from Dan John (via Leigh Peele)

Learn more about the GTS Tabata Challenge
To see details about this months GTS Tabata Challenge see the Day 1 post here.

In Summary:
- Choose 1 exercise (or 2 exercises to alternate between)
- Perform the exercise for 20 seconds (counting the reps)
- Rest for EXACTLY 10 seconds (20 seconds for beginners)
- Repeat 7 more times (total of 8 sets) for 4 minutes.
- DONE! or you can choose another tabata to perform.

GTS Tabata Day 9 


  1. Posting a bit late but Sunday's Tabata was arms for me.... overhead press with 12lb dumbells and curls with 10lb dumbbells

  2. Rowing erg. I hate that thing

  3. Added a GREAT Instructional Video Nancy found from Dan John to the post.