This document provides an advanced Tabata exercise program template. Tabata involves exercising at a high intensity for 20 second intervals followed by 10 seconds of rest, repeating exercises for 4 minutes each. The program includes a warm up walk, exercises like ice skaters, push ups, squats, and abdominal exercises performed in the Tabata interval format, and a cool down walk. Each exercise lists the reps, sets, tempo, intensity, rest period and movement description. Precautions note stopping if pain is experienced.

1. Tabata Exercises - Advanced
Program Template
Trainer: Jason Hodge
Introduction
Tabata is a fitness program that allow s you to push your body more intensely using a series of exercise and rest. The process is 20 seconds of
work (exercise) and 10 seconds of rest. This process is designed to last for 4 minutes for each exercise.
1)Choose your exercise.
2)Start the timer.
3)Exercise for 20 second periods, with a 10 second break in between for a total of 4 minutes. Do the same exercise for the entire 4 minutes.
Precautions: If you have any pain during exercise, please stop the movement and consult a physician.
Warm Up
A brief 5 minute walk is recommended before you begin exercising
Cardio Program
Activity Intensity Duration Comments
Summary of the program
Activity Type Sets Reps Duration Tempo Intensity Rest
Ice Skaters Exercise 8 20 4 minutes moderate no weight 10 seconds
seconds
Push Up Exercise 8 20 4 minutes moderate no weight 10 seconds
seconds
Squat Touchdown - 1 Leg Exercise 8 20 4 minutes moderate no weight 10 seconds
seconds
Centipede Exercise 8 20 4 minutes moderate no weight 10 seconds
seconds
Knee To Chest Exercise 8 20 4 minutes moderate no weight 10 seconds
seconds
Abdominals – Backstroke Exercise 8 20 4 minutes moderate no weight 10 seconds
seconds
Cool Down
A 5 minute cooldown walk is recommended at the end.
Ice Skaters
Reps: 20 seconds Sets: 8 Intensity: no weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Movement:
- Begin in runner’s stance, knees and elbows bent.
- The beginner version of this exercises is done moving side to side.
- Perform a lateral hop, accelerating through the outside leg and keep the body in good alignment.
- Land on a flat foot (the heel and toes at the same time) and decelerate through knee and hip flexion.
- Jump back to starting position with same technique.
- Make sure to control hips in a frontal plane and keep your center of gravity inside the planted leg.
- Progression: frontal and transverse ice skater.

2. Push Up
Reps: 20 seconds Sets: 8 Intensity: no weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Movement:
- Flexing at elbows, lower the body, maintaining neutral spine.
- Push back to starting position.
- Use desired REP TEMPO.
Squat Touchdown - 1 Leg
Reps: 20 seconds Sets: 8 Intensity: no weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Movement:
- Draw your belly button inward toward your spine.
- Controllably, squat down bending the ankle, knee, and hip whilereaching toward,OR, touching your toe
with the opposite hand.
- While maintaining drawn-in maneuver, activate glutes & return to starting position.
Centipede
Reps: 20 seconds Sets: 8 Intensity: no weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Movement:
- Start by leaning overat the waist, and place the palms of the hands on the floor (as shown).
- Ensure that there is a soft bend in the knees for proper load transfer through the pelvis.
- Maintain stiffness in the core (with drawing in) and walk your hands away from the feet one at a time.
- Continue hand movement until theshouldersare in full flexion (arms are over the head) or until the point
of no compensation.
- Hold the hands over the head, palmson the floor and slowly start walking the feet towards the hands one
at a time (like a CENTIPEDE!).
Knee To Chest
Reps: 20 seconds Sets: 8 Intensity: no weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Movement:
- Extend one leg into triple extension (at hip, knee, and ankle) and lift BOTH legs off the ground.
- Keep your head down and bring extend leg into chest by flexing the hip, knee, and ankle.
- Bring leg into triple extension again and repeat.

3. Abdominals – Backstroke
Reps: 20 seconds Sets: 8 Intensity: no weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Movement:
- Begin in a crunch position (shoulders slightly off the mat), ensure that the spine is ‘long’
and not excessively rounded in flexion
- Hands are to the side, palms facing up (as shown)
- While holding the crunch, perform a backstroke motion with one hand. The eyes should follow the hand
motion
- Once the backstroke motion has been completed, return the hand to the side and alternate sides