Matt leads a 25-minute Tabata workout with four rounds of six exercises: burpees, Russian twists, push-ups, crunches, mountain climbers, and high knees. Each round is 45 seconds work, 15 seconds rest, with a one-minute break between rounds.
Questions this video answers
45 seconds on, 15 seconds off.
Six exercises per round.
One minute.
Four rounds.
About 25 minutes.
Alright guys, Matt here from Magnet online. Hope you're having a great day. Now this workout is the recorded workout or a tabata workout. So I'm going to explain the workout, how it all works. I'll run you through the demonstration and I'll take you through a warm up, couple of stretches and then a couple of stretches to cool down as well. So survival workout. So survival workout works like this. You'll do 45 seconds on for an exercise. 15 seconds off. We're going to do six exercises. At the end of the six exercises we're going to have a one minute break and we're going to do four rounds. Should go for about 25 minutes. So again you've got 45 seconds on. For example the first exercise is burpees, which it is 45 seconds of burpees, 15 second break, then you're straight into the next exercise and then you're on. 45 seconds on, 15 seconds off, third exercise, etc. Until you finish the sixth exercise. Then you have a one minute break and you do it again. Four rounds 12. So I'll take you through the exercises and I'll go through the warm up. So first exercise is balance. They're very easy. We'll jump up chest to floor and then jump up again. So chest to floor, that's one front jump up. Second exercise is Russian twist abs. So kind of holding immersive ball, iron cross polish, push it side to side, make sure your feet are up in the air. Third exercise is push up. Nice and easy and go. If you can do these ones on your knees. Next exercise is crunches. Nice and easy. You might feel like this as far forward as you can force those cities. Next one's mountain climax. This one's mentally fast and now it is frontal. Basically what you want to do is for example your right knee to your left arm and vice versa. So I'm just going fast like this. Do it in front, right, left. All right. And the last exercise is high knees. So we're going to start this high knee fast and fast. Cool. Sweet. So take it to a quick warm up and you guys can get started. Actually start with high knees with a warm up. So bend high knees. Do this for about 30 seconds. Begin that 30 seconds, then we're going to repeat that three times. Then after that through the stretches we going to do actually we're going to do froggies. So actually hold your hands together, elbows against your knees. Elbows is going to stretch out your legs. Do that 30 seconds. Then we'll stretch out the Arms nice and easy. Do this for about 10 seconds each arm. Do it three times. Go a little bit longer than me, both arms and I'll look backwards. Do that for about 30 seconds and you are good to go. Now as I said for the workout, tabata style. So 45 seconds long, 15 second break and six exercises. Then you'll have a one minute break between rounds with four rounds. Cool. Now I'm just going to go you through a couple of stretches. Once you are finished, jump down on the ground, put your feet in together to the groin. Grab the soles of your feet, elbows and knees. Push down. You want to do this for about 30 seconds. Shake it out on that beauty. Does matter which one here you left that leg out with your right arm to opposite to stretch. To stretch all through your leg. About 30 seconds. Change opposite straight through again. We'll do that for about 30 seconds. And we jump up. Let's do a couple of arm static stretches. Static stretches, you don't want to be moving the muscle group. With dynamic stretches, you notice we're moving our arms to loosen them up. So there's a difference. There's dynamic stretches for when you're warming up, static stretches for when you're warming down. Jump up here. 30 seconds each arm. Once you've done that, 10 arms. Good. So hopefully that was a good workout. Guys, feel free to send me through some feedback on Voxer and hopefully catch you at the next session. Peace.
