Thursday, April 21, 2011

GTS April Challenge Tabata-A-Day Day 21

Day 21 of the GTS Tabata-A-Day Challenge 

Hamstrings and Glutes today. Here are two machine-less variations of the Glute Bridge (using TRX & Stability Ball) and the Hamstring Curl (using TRX & Stability Ball). Mix and match for today's tabata.

TRX or Stability Ball Glute Bridge & Hamstring Curl

  • For Bridge, make sure your abs are tight, your squeezing your butt and you form a straight line with your body.
  • For the Curl, Hold the bridge position, then extend your legs out and curl back into that bridge.
Day 21 Tabata Exercise Option:

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
GTS Tabata Day 18
GTS Tabata Day 19
GTS Tabata Day 20


  1. I'm cracking up b/c when I saw the still pic for this exercise demo I didn't notice the TRX and I thought "What the heck is he doing?! I can't do that!"

    Yesterday I TRIED to do six tabatas (to cover Fri/Sat/Sun/Mon/Tue/Wed), but stopped at four (back-to-back, no break, total time 16 minutes). I WILL catch up!

    Took your idea, Jason, of alternating exercises each round. I did the following six, cycling through the six before repeating:

    KB swings with 20KG
    Push ups
    Push-press with two 15# dumbbells
    Mountain climbers
    Jump rope (that got ugly quick, surprisingly better near the end)
    Glute raises on the ball

  2. Rubberband curls