Monday, April 18, 2011

GTS April Challenge Tabata-A-Day Day 18

Day 18 of the GTS Tabata-A-Day Challenge 

I took the weekend off from Tabata Posting, but NOT from Tabatas! Back with Day 18. By now you have plenty of exercises to choose from, and a few variations of the tabata protocol... This week I've got some more exercises for you and another 8 minute monster of a tabata video coming up a little later.

Today's exercise is the Bulgarian Split Squat and Jumping Bulgarian Split Squat. Feel free to try one of each in the same tabata.

Bulgarian Split Squat and Jumping Bulgarian Split Squat

  • Back leg is elevated.
  • Add weight and other forms of resistance as needed. 
  • For more information about how to perform the movement see this post.
  • Here's a fun challenge. Try performing the split squat for the first set with weight, then the plyo variation without weight, then switch legs.

Day 18 Tabata Exercise Option:

Rear Leg Elevated Split Squat or Bulgarian Split Squat to Jump Progression

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 
GTS Tabata Day 10
GTS Tabata Day 11
GTS Tabata Day 12
GTS Tabata Day 13
GTS Tabata Day 15


  1. Rick ... I took a week off to recover from my heavy lifting ... worked out two hours with major uppers on Sunday evening.

    Tabata today ... (Jump'n-jax)

    Tami ... (Jump'n-jax)

    I love the endurance your training techniques have given me. I can do more concentrated sets with confidence.

  2. Makeup Tabata for Sunday - squats with 15lb dumbbells

    Tabata for Day 18 - overhead press with 15lb dumbbells and mountain climbers

  3. Single leg squat (leg hanging off side of box)

    This was an epic fail as I was falling or trying to regain my balance half the time.