Tabata Bootcamp with Toys with Mindy Mylrea

Tabata Interval training is the most intense HIIT training on the planet. Each workout is only 4 minutes long with a work/rest ratio of 20/10 but you will work harder in 4 minutes then you would in 30 minutes of steady state. And what is best about Tabata with Toys is that you will train both cardio and strength without any wasted time.

Tabata with Toys brings you the most amazing array of Tabata options ever assembled on one DVD. 14 workouts! And in each workout you have 18 options! Yes 18 options in EACH 4 minute workout.

Leave it to Mindy to bring you this cutting edge training protocol using all the toys in your fitness Toy box. There are workouts using Gliding Discs, Bosu, Balls big and small, Body weight only. A different workout for everyday of the week -and many weeks to come.

Tabata 1 (Gliding Disks): 1. one leg pull in, which is fast slide back lunges (working leg on disk), 2. loaded sliding side lunge (working leg on disk), 3. snake–while in plank, both feet on disks, slide both legs in and out, 4. ab slide–with knees on ground and hands on disks, slide hands in and out. Each exercise is done twice.

Tabata 2 (Gliding Disks): 1. lunge forward and back with working leg on disk (pendulum lunge, but with a disk), 2. plie squats with both feet on disks, 3. push up jacks with both feet on disks, 4. while lying on your stomach and both hands on disks, do a fast and large circular swimming motion. Each exercise is done twice.

Tabata 3 (Gliding Disk/Bender Ball): 1. burpee with both feet on disks and bender ball held between knees, 2. one legged burpee with bender ball behind one knee (non-working leg)–no disks, 3. prone one leg pull in–basically a snake (see Tabata 1 #3) using one leg, 4. supine hamstring curl–lay on back, both feet on disks and bender ball between knees, lift hips and slide heels in and out. Do each exercise twice.

Tabata 4 (Bender Ball): The bender ball needs to be held stationary for this tabata sequence as you will only be using it as a marker. I set mine on a gliding disk. 1. Plie jump with ball touch at the bottom of the jump, 2. split jumps touching the ball at the bottom of the jump, 3. butt kick with ball touch, 4. air jack/tuck jump–alternate. Do each exercise twice.

Tabata 5 (Gliding Disks/Bender Ball): 1. tricep push ups, 2. tuck in (or snake–see Tabata 1 #3) alternated with push up, 3. cross under (oblique mountain climbers) with both feet on disks, 4. push ups with one hand on bender ball–after each push up you roll ball over the other hand. Do each exercise twice.

Tabata 6 (Gliding Disks/Bender Ball): side-to-side push ups–put the ball between your knees and use your disks as markers; on your knees or toes, do push ups, alternating the hands each time to have a disk between them, 2. V-sits–put ball in small of back and put disks between feet (gripping them to hold them); straighten and bend your knees while in V-sit position, feet never touching the ground, 3. staggered push ups–again using the disks as markers and putting the disks between your knees; on knees or toes, do push ups, alternating hands–one behind the disks and one over the disks (tricep work), 4. side-to-side V-sit–with ball behind back and legs up and off ground, rotate your torso and arms, touching the disks to the ground on either side. Do each exercise twice.

Tabata 7 (Bosu): 1, split squat jump, jump forward and back, around the world jump–all the while one foot is on the bosu, 2. get down/get up–hands free, sit on the bosu (reclining into banana pose) then get up (hands free!) and jump at the top, 3. squat jumps on the bosu getting progressively lower to the count of 3, 4. supine bug laying back on bosu. Do each exercise twice.

Tabata 8 (Bosu and Gliding Disks): 1. Brazilian lunge with one toe on bosu and holding disk–as you raise and lower you touch the disk to the ground at the bottom of the move, 2. tricep dips–sit on bosu with each heel on a disk; as you dip, you alternate sliding one leg out in front of you, 3. straddle jump on and off bosu while holding disks–a the bottom of the move touch the disk to the bosu, 4. gliding lunge–front foot on bosu and back foot on disk, slide back leg in and out. Repeat each exercise twice.

Tabata 9 (Body Bar): 1. plie squat jumps holding bar, 2. side lunge into narrow squat then overhead press with bar, 3. propelling lunge, side-to-side (jump lunges while holding the bar and alternating sides), 4. put bar on floor, do burpee then push up, pick up the bar and stand. Do each exercise twice.

Tabata 10 (Body Bar): 1. narrow twist jump–moguls while holding onto the bar, 2. alternating back lunge while rowing with bar, 3. V-sit while rowing with bar, 4. skaters using the bar on the floor as a marker.

Tabata 11 (medicine ball): 1. chair pose holding ball overhead, 2. plie squat holding ball between legs and alternating heel lift (second time through raise both heels and hold for 20 seconds), 3. plank with hands on ball (she shows lots of variations), 4. V-sit holding ball. Do each exercise twice.

Tabata 12 (ropeless jump rope): 1. jump/high knee run while spinning “rope,” 2. slow, wide jack (plyo jacks) while spinning the rope with big wide arms, 3. side plank while spinning the rope and moving arm in wide circles, 4. in V-sit spin ropes with arms held out to side of body. Do each exercise twice.

Tabata 13 (medicine ball): 1. high knee run, bringing ball side to side (to outside of leg), 2. squat jump while doing a figure 8 between legs, 3. butt kicks–lunge forward, bringing front leg up and kicking butt with heel while throwing ball forward and catching as you lunge forward, 4. side-to-side jumping squat while passing ball from palm to palm. Do each exercise twice.

Tabata 14 (medicine ball): 1. burpee with the ball, 2. in V-sit, weave ball around legs in figure 8, 3. side plank push up, one hand on ball, 4. push ups with arm extension. Do each exercise twice.