Sunday, April 3, 2011

GTS April Challenge Tabata-A-Day Day 3

Day 3 of the GTS Tabata-A-Day Challenge

4 minutes a day... that's all it takes. Everyone has 4 minutes. It's Sunday and if you've been doing these for the past two days you probably need a light recovery workout or an option to do at home. I've included video of my F-Word (Fiance) and I performing a Jumping Jack & Gate Swing Tabata below... Enjoy the rest of your weekend!

Don't forget to email your results or post in the comments section!

Oh and for the males doing this particular tabata... SamuelShaprio left a tip in the comment section on this page...

Another Full Length Example Tabata Workout:

Jumping Jacks & Gate Swings (Recovery Tabata)
Note: this will make a great warm up to your workouts on occasion.

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
- Repeat 7 more times (total of 8 sets) for 4 minutes.
- DONE! or you can choose another tabata to perform.



  1. Just completed an outdoor tabata. 2 exercises with the 10 lb Hyper Vest on.
    1. Jump Squat 2. Decline Push ups. Video to come on Tuesday!

  2. In addition to Friday's tabata Dumbell Snatch .. today's workout.

    THE CLEAN: 4 mins. with 2 x 35 lbs. Plate/Barbell ... total ... 115 lbs.
    8,6,6,5,3,2 ... exhaustion ...

    Recovery from Friday was immediate and the strength increase was the big payoff ... love it!!!

  3. AWESOME! nice job, 2 down. Keep up the good work! They are tough but they are over in a flash!

  4. alt lunges/alt lunges cross


  5. Did jacks and gate swings, too, but subbed in flying jacks for last three sets since regular jacks didn't seem challenging enough. But flying jacks - wow. Note: I just did a search on youtube for flying jacks and didn't see any on the first page of results so... to do a flying jack, you actually become airborne when you separate your legs, so the only time your feet touch the ground is when both legs come together. Also, your arms trace full circles, crossing down in front of you as you begin the move, rising up, and extending fully to the sides as your legs extend to the sides; continue the circling of the arms without stopping. It's fun.

  6. Monday ...
    Forearm Cable Curls ... 35 lbs. ea.

    Inclined Dumbell Bench ... 35 lbs. ea.

    Overhead Cable Bicep Curl ... 45 lbs. ea.

    Dumbell Snatch ... 15 lbs.
    6/7/7/9/8/8/8/5 ...

  7. Nancy, I'll have to make a video of the flying jacks soon.
    Ricky, nice job! looks like a solid 12 minute workout right there.

  8. Oh and for the males doing this particular tabata... SamuelShaprio left a tip in the comment section on this page...