Healthy Living Naija Style: July is Tabata

Hello Ladies!

How are y'all doing? Hope you saw some positive changes with the Plank for June Challenge. This month, let's step things up a notch with Tabata.

Tabata is a form of High Intensity Interval Training (HIIT). It is way more than just your regular Cardio session. HIIT improves both your Cardiovascular System as well as your Muscular System. Incorporating HIIT workouts into your fitness regimen will not only ensure fat loss, it will also guarantee the "toned" muscle look that we all desire!

The best thing about Tabata workouts in my opinion is that it is only 4 minutes long. If you can get your head in the game for 4 minutes, then you are good to go. Because it is only 4 minutes long, I advise you to challenge yourself to push as hard as you can on each workout. It will only take 4 minutes of your day!

Also, because it is so short, you can do these work outs in addition to your regular fitness regimen.

What does a Tabata routine look like?

It is made up of 8 rounds of

20 secs work
10 secs rest

You go hard for 20 secs, rest for 10 secs and repeat again for 8 rounds. Easy as A,B,C.

This month, we will have 5 different workouts. We will have a(n) Glutes Tabata, Abs Tabata, Cardio Tabata, Strength Tabata and a Total Body Tabata Circuit.

What I did was make a list of my favorite exercise for each category and combine them in a sequence of some sorts.

I have never programmed an exercise routine for people before now. This is my first time and I will definitely love feedback from y'all.

*Tabata July*
Monday (Glutes)	Tuesday (Cardio)	Wednesday (Abs)	Thursday (Strength)	Friday (Total Body)
20s Air Squats 10s Rest 20s Lunges (L) 10s Rest 20s Lunges (R) 10s Rest 20s Bridge 10s Rest 20s Donkey Kicks (L) 10s Rest 20s Donkey Kicks (R) 10s Rest 20s Side Kick (L) 10s Rest 20s Side Kick (R) D.O.N.E	20s Sprint 10s Rest 20s Jumping Jacks 10s Rest 20s Sprint 10s Rest 20s High Knees 10s Rest 20s Sprint 10s Rest 20s Jump Rope 10s Rest 20s Sprint 10s Rest 20s Burpees D.O.N.E	20s Crunches 10s Rest 20s Bicycle Crunches 10s Rest 20s Reverse Crunches 10s Rest 20s Russian Twists 10s Rest 20s Superman 10s Rest 20s Plank Twists 10s Rest 20s Flutter Kicks 10s Rests 20s Toe Touch Crunches D.O.N.E	20s Push-Ups 10s Rest 20s Chair Dips 10s Rest 20s Air Punches 10s Rest 20s Squat & Press 10s Rest 20s Lateral Row 10s Rest 20s Bicep Curls (L) 10s Rest 20s Bicep Curls (R) 10s Rest 20s Squat Jumps D.O.N.E	20s Air Squats 10s Rest 20s Bicycle Crunches 10s Rest 20s Jumping Jacks 10s Rest 20s Push-Ups 10s Rest 20s Bridge 10s Rest 20s Flutter Kicks 10s Rest 20s Burpees 10s Rest 20s Chair Dips D.O.N.E