Tuesday, April 5, 2011

GTS April Challenge Tabata-A-Day Day 5

Day 5 of the GTS Tabata-A-Day Challenge

Here's one that doesn't require much.  We did it in an alley behind our apartment. Check out the video below to see a Jump Squat & Push Up Tabata. Feel free to substitute the jump for a body weight squat. The hill we were on was on a slight decline so it helped us get a bit deeper in the squat, and allowed us to do the push ups from a slight decline position (increased the resistance).

In the video below I'm using a Hyper Vest Pro 10 lb Weight Vest for added resistance.  Trust me 10 lbs is more than enough weight for a weight vest, and of all the ones I've tried this one works the best for plyometric movements, runs and everyday use. You can pick up your own here.

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

P.S. Watch out for cars...

Another Full Length Example Tabata Workout:

Jump Squat & Decline Push Up Tabata

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. Good one!

    Today I caught up to Day 5 of the challenge by completing 4 tabatas... so far here's my April

    April 1 - Metabolic Tabata consisting of 4 exercises 4 times through each... 1) 5 yard lateral shuffles 2) jumping jacks 3) mountain climbers and 4) plank. Ok this is not quite a traditional tabata but since it's more work than usual I'm counting it :))

    April 2, 3, 4, 5 (today):
    1: Body Weight Squat Tabata
    2: Upper Body Tabata - overhead press and bicep curls with 12 lb dumbbells
    3: Ab Tabata - medicine ball side to side touches with full sit up holding med ball overhead (15 lb med ball)
    4: Urg Machine Tabata (whew!!)

    Great challenge Jay!!

  2. Body Weight Squat


  3. PS-Is that guy dusting his shoulder off in the ad for the vest?

  4. 4 sets of tabatas, ten second rest between sets.

    First 4 minutes did pull-ups on a machine and had to increase the weight over the duration of the set (10/10/10/20/20/30/30/40 - I think; can't remember). Did an average of 6 per 20 secs?

    Second 4 minutes did push-ups. Started with big boy push-ups, then halvsies (big boy going down, big girl going up - straight leg/bent knees), then all bent knees).

    Third 4 minutes air squats/squat jumps (would back off to air squats as necessary). Last two sets I did jacks (one set of flying jacks) because my left ankle started to hurt with the squats.

    Fourth 4 minutes mountain climbers. Most sets were running, but alternated walking sets with running sets last half.


    Drove home and started to feel shaky. Immediately inhaled protein and carbs (also known as food) while watching Biggest Loser.

  5. Machines! nice job everyone! Great Day 5! I performed about 3 tabata's myself.
    Tabata 1: 1. Overhead Squat 2. Behind the neck overhead push press
    Tabata 2: Single Leg Barbell Good Morning (video to come)
    Tabata 3: Barbell Curl with 2 Hand Horizontal Press/Punch (video to come)

    All of my clients killed it in their training sessions yesterday doing at least 2 tabatas in addition to their regular training. Keep up the great work!!!!