FUNCTIONAL TABATA: White Label Workout of the Week

Hey Fit Fam!

Welcome back to the White Label Workout of the Week! This week, we’re cranking up the heat with a high-octane workout called FUNCTIONAL TABATA. Get ready to sweat, smile, and feel fabulous as we dive into this killer routine!

What is Tabata?

Tabata is like the espresso shot of workouts – short, intense, and incredibly effective! This HIIT (High-Intensity Interval Training) protocol, created by Dr. Izumi Tabata, packs a punch with 20 seconds of all-out effort followed by 10 seconds of rest. Repeat that cycle 8 times, and you’ve got a workout that’s done in just 4 minutes. But don’t be fooled by the short duration – Tabata is a game-changer for fitness.

Check out the video to see this week’s white label workout in action …

How to Rock the FUNCTIONAL TABATA Workout

We’ve got four powerhouse moves for you:

  1. Power Knees
  2. Rotating Lunge Jabs
  3. Burpees
  4. Plank

Here’s the Game Plan:

  1. Power Knees: Start hinging forward in a lunge position, raise one knee towards your chest, and bring your hands down to meet it. Use power and intensity to pull your knee in, then tap back behind you before pulling right back in. Complete all reps on 1 leg, then on the next set, do the other.
  2. Rotating Lunge Jabs: Start in a deep sumo squat, then twist into a lunge facing the right and throw a jab with your opposite hand. Feel like a kickboxing champ as you switch sides. Squat center, lunge & jab to one side. Squat center, lunge the other side.
  3. Burpees: The classic calorie crusher. Squat down, hands to the floor, jump back into a plank, optional do a push-up, hop feet back to hands, and explode up with a jump. You’ll be a burpee boss in no time!
  4. Plank: Keep it steady. Hold a plank position with your body in a straight line, core tight, and feel the burn.

Tabata Protocol:

  • Each exercise: 20 seconds on, 10 seconds off.
  • Circuit through all exercises & repeat 4 times.
  • Total workout time: 8 minutes. Boom!

Why Tabata Rocks

Tabata is the ultimate fitness hack. It’s quick, it’s intense, and it gets results. Blast fat, boost your cardio, and build strength – all while spending less time working out. Plus, the afterburn effect means you keep torching calories even after you’ve finished. It’s efficient, it’s effective, and it’s exhilarating.

Coaches – Steal This Workout!

Hey, coaches – want to wow your clients with this awesome routine? Go ahead and rebrand it for your biz! Click the links below to head to CANVA … grab the editbale files – drop in your own logo – adjust any fonts, colors & styling to match your brand – then share!

🔗 Click to edit the Functional Tabata workout in HORITZONTAL mode >

🔗 Click to edit the Functional Tabata workout in VERTICAL mode >

Yes – It’s me in the video. How to explain that? It’s simple! Just say that I’m the Online Fitness Specialist on YOUR team 😄 We work together to create these workouts. Team work makes the dream work 💕

Want the FULL LENGTH workout to go along with this summary workout?

Each week I share a SUMMARY workout here in the white label workout of the week. These are just short clips from full workouts.

Looking for FULL LENGTH workouts, where I coach, cue, & guide through the full workout? Right from the warm up, through the full session, and even the COOLDOWN? YUP! I’ve got those full workouts for you too!

The FULL LENGTH version of THIS workout is in the PLAYBOOK – It’s got 5 Full length, follow along workouts!

Guess what? We’re dedicating the whole month of July to Tabata in our JOURNEY TO FIT Program. That’s right – four weeks of fantastic Functional Tabata workouts focusing on lower body, upper body, core, total body, and even active recovery. The July PLAYBOOK comes packed with 5 full-length, follow-along workouts (Approx 120 minutes of video!!) This summary workout here just gives you a taste – the full workout and much more are in the PLAYBOOK.

Mark your calendars – July content drops on Thursday, June 20th. Make sure to register for your PLAYBOOK content here. You don’t want to miss out!

Final Thoughts

Thanks for joining us for this week’s White Label Workout of the Week. We hope you have a blast with the FUNCTIONAL TABATA workout. Keep pushing, keep smiling, and keep inspiring others through fun fitness!

Stay awesome,

xoxo ~ Ro ~ Your Online Fitness Specialist

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