Home Workout #36: Tabata HELL (glutes & jump rope)

Equipment Required:

• A Gymboss Timer 
• Shock-absorbing surface, such as interlocking floor mats.
• An exercise bench
• Kettlebells (I used two 25-pound KBs and one 35-pound KB). You can also use dumbbells or a weighted vest.
• A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine!

Always a Must!

• Read my workout rules before you begin!

Drink your BCAAs!

Stay hydrated with water.

• I like to add BCAAs. Click here to read why.

Video Workout:

This 4-minute Tabata circuit consists of 8 exercises: 4 different glutes exercises (using heavy weight), each sandwiched with high-paced jump rope. Perform the circuit once if you keep it mega-INTENSE! Otherwise do it up to 4 times. If you are late for work, this is an ideal 4-minute workout to cram into your hectic morningschedule. This 4-minute workout ensures your metabolism will be humming at top speed for the rest of the day.

Need a Jump Rope Refresher? Review the Jump Rope Techniques and Progressions by clicking on my video demo.

Try to do at least 8 reps for each glutes exercise. Hustle!

1. Bulgarian split squat - right leg on bench behind you. (I used two 25-lb KBs).
2. Jump Rope - bounce step (forward and backward)
3. Bulgarian split squat - left leg on bench behind you. (I used two 25-lb KBs).
4. Jump Rope - bell jump (forward and backward)
5. Alternating Bench Step Ups (I used two 25-lb KBs).
6. Jump Rope (alternate-foot step: forward, bounce step: backward)
7. Goblet Squats (I used one 35-lb KB)
8. Jump Rope - high step