Photographed by Edelle Kenny
Summer is VERY slowly but surely approaching and we can’t get ripped abs and tight little basketball booties off our minds. You know the kind that’s rock solid and doesn’t jiggle when you walk, yea we want that too. We’ve continually been told just how important staying fit is for our bodies but somehow it always becomes a bit more apparent and necessary when 90 degree perfect beach weather is summoning us to the sand. Whatever your motivation is for reaching your “hot bod” goals this summer, we are not judging. We’re just happy you’re ready to get moving and we’ve got just the workout to get you started!
If you’re short on time but want a workout to kick you into shape quick, tabata is perfect. “Tabata is a style of workout designed to truly tax your energy system,” says Philly native and NYC based personal trainer Kevin Curtain. “It also serves as a fat incinerator, as the body continues to recover even after the workout is complete.” That’s exactly why we call this the workout that keeps on giving. With a total of 6 exercises, each exercise, or combination of exercises, is done at 20 second bouts at full intensity followed immediately by 10 seconds of rest for 8 rounds. Once the 8 rounds are complete, there is a one minute rest before continuing to the next exercise. It’s definitely not a routine for the faint of heart. This workout truly makes your body work but Kevin reminds, “Every day that you wake up is a blessing and a day to be celebrated. No matter what’s happening in your life, your training session is your opportunity to transform your body, mind and spirit.”
Start Kevin’s routine with 5 minutes of jumping jacks, a light jog, jump rope, anything to get the heart pumped up and ready for 32 minutes your body will continue to thank you for hours later. Mix this tabata workout into your routine 2 times a week on non-consecutive days for max results.
Walkout to Push Up
Begin with feet shoulder width apart, feet turned slightly outward. Raise arms overhead internally rotated with palms facing each other. Squat down with a neutral spine and bring elbows to touch knees. Lean forward and crawl out to a plank. Lower down into a push up with elbows at a 45 degree angle away from your body. Rise back up into a plank and reverse the movement to standing being sure to keep butt low while reversing back to a squat. Repeat for 20 seconds and rest for 10 seconds. Complete 8 rounds.
Works Your: Arms
2 Part Series – Toe Reaches & Reverse Crunches
At each 30 second segment this series will alternate between 2 different core movements in order to hit multiple sections of the abdominal strain without fatiguing 1 area. 4 rounds of each exercise will be completed, totaling 8 rounds.
Lie on back with feet in the air somewhere between a 45 degree and 90 degree angle. Breathe in through nose and out through mouth as you crunch upwards while reaching towards your toes.
Works Your: Core
Works Your: Core
Start the movement by standing on right leg, knee slightly bent. Cross left leg behind right leg with hands pointed towards right foot. With arms stretched overhead and palms facing forward, jump laterally onto left foot, right leg crossing behind left leg, and landing with hands pointing toward left foot. Repeat for 20 seconds, and rest for 10 seconds. Complete 8 rounds.
Works Your: Shoulder mobility, single leg and hip stability, eccentric control, power, abdominal control and cardiovascular enhancement
2 Part Series – Seated Dip to Contralateral Toe Reach & Crab Reaches
This series will alternate between 2 different arm and core movements at each 30 second segment in order to work different parts of the arm and shoulder complex without fatiguing 1 area.
Seated Dip to Contralateral Toe Reach
Start this movement seated on the ground with feet flat, arms behind you and elbows slightly bent. Palms should be facing away from you. Adjust your body so that you look like the letter “M.” Raise hips slightly off the ground by pressing through the heels and triceps. While in the air, remained balanced on left arm while simultaneously reaching right hand towards left outstretched leg. Switch sides, repeat for 20 seconds, resting for 10 seconds. Complete 8 rounds.
Works Your: Triceps and obliques
Begin in the same starting position as the previous movement. Keep both feet planted and drive hips upwards as high as they can go anchored on right hand. Position the left hand center to nose, follow hand with eyes as hips move from seated to elevated. Drop head backwards while reaching left hand back and down towards the right pinky finger. Reverse the movement back down to seated while keeping hand in front of nose, continuing to follow hand with eyes. Switch sides, repeat the movement for 20 seconds, and rest for 10 seconds. Complete 8 rounds.
Works Your: Shoulders, wrists, hips, glutes, T-Spine and abs
Side Elbow Plank Dip
Starting on left side, raise up top half of body onto left elbow so elbow is directly in line with shoulder. Place palm of right hand flat on the ground facing the direction of your vision. Elbow crease should form a 90 degree angle perpendicular to body. Extend both legs straight out with both feet stacked on top of each other. Raise hips off ground and extend right hand towards the ceiling with palm facing forward and arm forming a straight line with the left supporting elbow and shoulder. Lower hips down and then back up to the original position. Repeat and alternate sides on each 20 second block. Complete 8 rounds, 4 on each side.
Works Your: Core, obliques, and shoulder stabilizers
Prisoner High Knees
Stand tall with feet shoulder width apart, hands behind head, and elbows out wide. Repeatedly hop up and down switching from left foot to right foot, driving knee upward towards chest with foot flexed and pointed towards shin. Hands remain behind head without applying any tension to head or neck. Repeat for 20 seconds and rest for 10 seconds. Complete 8 rounds.
Works Your: Abs and challenges the cardiovascular system
Finish up this workout with a 3 minute cool down.