Friday, April 22, 2011

GTS April Challenge Tabata-A-Day Day 22

Day 22 of the GTS Tabata-A-Day Challenge 

Here's a big Mam'ma Jam'ma 4 exercise Tabata complex for you. Anna and I actually performed this tabata twice in a row for 8 minutes total but feel free to go one, two, three, or four rounds (16 minutes).  Two of my clients did a variation of this today for 4 rounds to catch up on their tabatas from the week.

20/10 x 16 rounds. 4 Exercise Tabata Complex

  • DB Push Press (NOTE: Shoulder Press but use your legs to help get the weight up)
  • Sand Bag Alternating Zercher Reverse Lunge (NOTE: Weight rests between elbows and forearms)
  • Band Row
  • Band Overhead Tricep Extension (NOTE: bend at elbows, Anna corrects herself half way through first set)


  • 1 Tabata = 8 rounds (4 min)
  • 2 Tabatas = 16 rounds (8 min)
  • 3 Tabatas = 24 rounds (12 min)
  • 4 Tabatas = 32 rounds (16 min)
  • In addition to the dumbbells, we used a Light Band, Mini Band, and the Ultimate Sandbag (Size Strength Package Elite - Anna's ~35lbs, Jason's ~70lbs).

Day 22 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, or MORE!
- 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
GTS Tabata Day 21


  1. Posting for Nancy since she was having issues commenting:

    On friday did 4 tabatas cycling through:

    clean and double-press (one behind the head)
    bent-over rows
    zercher squats
    alternating backward lunging

    First two exercise done with 45# barbell
    Third done with 35 or 45 # of sandbells (Jason, was it 35 or 45#?)
    Fourth done with 30 or 40# of sandbells (?).

    30 seconds rest between tabatas. Sixteen minutes in all.

    Now I'm caught up through today (Saturday).

    Only one more week of tabatas - yay!

  2. Happy Easter!

    Posting to catch up on all the tabatas I did last week but forgot to post about!

    Saturday (2 tabatas)
    1. 25 lb plate swings
    2. 20 lb dumbbell OH press and 20 lb dumbbell squat

    Thursday (2 tabatas)
    1. skater plyos (love these now!) and body weight sqauts
    2. 15 lb dumbbell swings

    Wednesday (2 tabatas)
    1. thrusters with 15lb dumbbells
    2. skater plyos & mt. climbers