Traveling TABOTA Formats Created by Cheryl Freauff-Crosstrain Fitness Instructor
August 17, 2009 by Deb · Leave a Comment
Do you travel a lot? One of my instructor’s Cheryl Freauff travels quite a bit for her job so she created some great traveling tabota workouts that are easy to do in a hotel room and the only equipment that some of them require is a dyna-band and those are easy to throw into your suitcase!
Remember Tabota intervals are 20 seconds on-10 seconds recovery repeating each exercise 8x or 4 minutes. Each of these formats are 16 minutes long and should include a 5 minute warm up and a 5 minute cool down/stretch. These are all HIIT formats that give you the best bang for your time!
Give them a try! Shoot us a comment and let us know if you liked them or if you have a favotite format you like to share.
Tabata #1
- Punch front 2x with knee strike
- Push Ups
- Speed Skaters
- Hip Dips
Tabata #2 (Using Bands)
- Overhead press
- Curls
- Jump Rope
- Mountain climbers
Tabata #3
- Front Punches
- Front kicks/tap back (Charleston’s)
- Knee lifts
- Alligators
Tabata #4 (Using bands)
- Squats – (Bands under feet hands low for added tension)
- Standing hip Abduction (Right side)
- Standing hip Abduction (left side)
- Rock N’ Rolls
Tabata #5 (Bands)
- Laying on side band around ankles – Abduction Right side
- Laying on side band around ankles – Abduction Left Side
- Standing Band around both ankles Right leg back and return to center
- Standing Band around both ankles Left leg back and return to center
Tabata #6
- Squat Jacks
- Squat Kicks (alternating)
- Full range sit ups
- Spider Man push ups
Tabata #7
- Side toe taps – Standing feet shoulder width apart step out with right foot tap toe to side and return to center - Repeat left leg
- Inner thigh lifts – laying on side lift lower leg up (repeat) other side
- Tricep dips off chair
- Bridge off chair (laying on back feet on chair)
Tabata #8 (bands)
- Seated rows – sitting on floor feet straight in front with bands around feet – pull arms back in forth in rowing motion
- Reverse Flys – Standing with bank around back arms in fly position bring arms together and back (fly position)
- Triceps – Hold or stand on one end of band hold other end over head working triceps – Right side and repeat left
