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Workout: Tabata For Two

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It’s Mother’s Day this Sunday and because we believe the definition of a Mother is any woman who loves or cares for another person, this is basically a day to celebrate every woman on the planet! And what better way to celebrate with your favourite girls than by starting the day with a cheeky workout made for two.

If you don’t’ know what Tabata is, basically it’s a workout protocol that has you working for 20 seconds at a super fast pace, then taking 10 seconds of rest before going again.

Traditionally, you repeat the same move in that 20:10 format for a total of 4 minutes – that’s 8 rounds. But today we’re adding a sprinkle of fun and variety to the mix by using a range of exercises in each 4-minute set.

Here’s how it works…

Below is exactly how your first 4 minutes will work. You’ll start by challenging your workout buddy to 20 seconds of fast squats, aiming to beat each other’s total score within that time (we suggest a goal of 12-20 reps, depending on your experience). Keep each other accountable and push hard.

Those squats will come back every second exercise and each time, the challenge is ON; beat your buddy, or just provide a little encouragement and get through the set together. Feeling like you want to take things next level? Switch your squats up for jump squats instead 😉

The exercises between the squat challenges are walking lunges, spider plank, skater leaps and extension bicycle crunches – check out the pics of Lib and Cass for a little ‘how to’ demonstration for each of them.

At the end of the 4 minutes, take a little breather and go again! Complete 4 rounds all up for a 20 minute workout.

Experienced exercisers: Feel free to mix things up by changing the ‘challenge’ exercise each set. For example, you might want to put burpees, high knees, sprints, or skipping in place of the squats.

Going solo: You can still rock this workout if you can’t find another keen bean. Just try and beat your own squat record each time – or take us on; our top squat score was 22 within 20 seconds.

BUF Girl tips

  • When you squat, imagine you’re sitting down into a chair, then use your butt muscles to powerfully stand up again!
  • Move fast, keep your weight in your heels a little and never let your knees come forward past your toes.
  • Throughout every exercise on the list, keep your spine long, your core strong and move with purpose, thinking about the muscles you’re working as you go.

Your 4-Minute Tabata For Two Set

20s: FAST Squats
10s Rest

Squat Together

20s: Walking Lunges
10s Rest

Cass Lunge

20s: FAST Squats
10s Rest

Squat Together

20s: Spider Plank
10s Rest

Lib Spider

20s: FAST Squats
10s Rest

Squat Together

20s: Skater Leaps
10s Rest

Lib Skater

20s: FAST Squats
10s Rest

Squat Together

20s: Extension Bicycle Crunches
10s Rest

Cass Crunch

That’s round one DONE!

Silly Shot

Repeat another 3 times through for a 20-minute power-pair workout that will rock your socks!

Love from Lib & Cass xx

P.S. Show us your workout style on Instagram or Facebook! Tag us at @bufgirls and #bufgirl

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