Welcome to another fantastic Friday workout. Today I am going to take you through five rounds of high intensity interval training, tabata style! This is our second HIIT Tabata kettlebell workout and this one has one more round and different exercises to help you keep seeing results as you gain strength. Remember, Tabata, and HIIT in general is all about big bang exercises, ones that require maximal effort to perform. Before you begin this workout you will need to become proficient in all of the moves we are training first. Take a look at the lessons for the Lateral squat, Push-press, Renegade row, swing flip catch squat press and the ballistic snatch. This high intensity lesson is no time to try these exercises for the first time, so practice them first if you haven’t already.
Tabata is eight rounds of twenty seconds on with ten seconds of rest, each set lasting for four minutes. We will go through these exercises one at a time, each for one 4 minute Tabata round. Some of the exercises train one side, in which case you will switch sides each thirty second interval.
Lateral Squat
I love this exercise. It looks quite easy to the uninformed observer, but nothing could be further from the truth. The lateral squat, when performed with the right weight, will engage your core like nothing you’ve ever done before. Not only that, it will get the heart rate up and give you all the room in the world to develop range of motion.
Push Press
This is one of the most demanding ways to move weight from the shoulder to the overhead loaded lat position. Make sure you lock the elbow and neutralize the weight overhead, use your legs to drive the bell up and absorb it back to the rack.
Renegade Row
Try to keep your body in a tight plank position and don’t down-dog. You can go slightly wide with your feet, especially if you are using heavy weight, you may need the extra stability. Make sure you put the weights down gently each time, no dropping the weights to the ground! This will work entirely new muscles than the previous exercises but it won’t be easy by any stretch of the imagination.
Swing flip catch squat press
This exercise will destroy your grip muscles and your heart rate will be through the roof. The only saving grace with this exercise is that they take a long time to complete the full cycle, so you will get a ten second break every two or three reps. Stay strong and persevere, you’re almost done after this.
Snatch
I don’t think there is a better way to finish this workout than the kettelbell snatch. By the time you try this workout, you should have the technique down, so there’s nothing to say, except don’t give up.
In case you are wondering, yes my shirt is covered in sweat and I didn’t run through a sprinkler. With the right amount of weight, this workout can challenge anyone. I hope you enjoy the session and see a lot of progress as you come back to it from time to time to challenge yourself with more weight or reps in the time allowed. Thank you for training with me today, have fun getting stronger!
Peter Hirsh
Leave a Reply