Friday, April 15, 2011

GTS April Challenge Tabata-A-Day Day 15

Day 15 of the GTS Tabata-A-Day Challenge 

Friday is finally here.  Changing things up today to keep your training from getting stale.  Here's a new tabata protocol and 4 exercises to mix in. Beauty of it is, you can do it at home. I did this workout right in my living room.

4 Exercise 45/15 Tabata

Slight Change to the Tabata Protocol Today...
  • 4 Exercises
  • 45 Seconds of Work
  • 15 Seconds of Rest
  • 4 sets = 1 Tabata.  
  • 8 sets = 2 Tabatas (Completely Optional)
Notes & Exercises...
Day 15 Tabata Exercise Option:

45/15 Home Workout.

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 4 exercises to alternate between
- Perform the exercise for 45 seconds (counting the reps)
- Rest for EXACTLY 15 seconds 
- Repeat 3-7 more times (total of 4 or 8 sets) for 4-8 minutes.
- DONE! or you can choose another tabata to perform.

GTS Tabata Day 9 
GTS Tabata Day 10
GTS Tabata Day 11
GTS Tabata Day 12
GTS Tabata Day 13
GTS Tabata Day 14


  1. Day 14 (make up) - skater plyos & body weight squats

    Day 15 we did this one - Jay's jumbo tabata. Good stuff!

  2. I haven’t been good about posting my Tabatas, but I have been doing them. I’ve also been encouraged by seeing how many people were pushing themselves to do multiple Tabatas in one day, so I started doing the same:

    Friday I did three:
    Started with med ball (12lb) chopper (all numbers are each side):

    Suplex movements – two red bands:

    Kettle bell hurls (30lb):

    Saturday I did:
    Horizontal Vector Squats and Side Planks with Overhead Holds (I didn’t record the reps).

    Today I did two:
    kettle-bell hurls (30lbs):

    Med-ball (12lb) side-to-side rotations (each side):

    Reps are going up!

  3. Nice! I've been doing the 2 or 3 per day as well. You can cram a lot into that 12 minutes.

  4. Pushups/db bench