Skimble
Download on the App Store
Intense Workout

Tabata 2

Intense   20 minutes

Target Areas: Lower Body

Equipment: Dumbbells, Elliptical

Kiele Briscoe
 		    Added by Personal Trainer Kiele Briscoe
Tabata 2
Tags
Full Gym Workouts Lower Body Workouts Dumbbell Workouts Elliptical Workouts

Exercises

Set 1: 8 rounds
Dumbbell Upright Rows
Weights: Light
❤️ Vigorous (Zone 3)
Dumbbell Upright Rows
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 8 rounds
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
❤️ Very Hard (Zone 4)
Prisoner Squats
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 8 rounds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Weights: Moderate
❤️ Very Hard (Zone 4)
Dumbbell Bent Over Rows
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 8 rounds
Elliptical
❤️ Very Hard (Zone 4)
Elliptical
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Rest
Rest
1 minute

Related Workouts

Tabata Riccardo
Tabata Riccardo
22 mins 40 secs, Intense
Tabata workout
Tabata workout
6 mins 40 secs, Moderate
Tabata Time 2
Tabata Time 2
27 mins 30 secs, Intense
Tabata 2
Tabata 2
8 mins 50 secs, Intense
Tabata Training
Tabata Training
46 mins 55 secs, Intense
Tabatas
Tabatas
28 mins 28 secs, Intense
Quickdraw Adjustable Dumbbells
Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

Steve Rogers - Upper Body A
Steve Rogers - Upper Body A
19 mins 45 secs, Moderate
Peaks And Valleys Part 3
Peaks And Valleys Part 3
54 mins 30 secs, Moderate
🏋️‍♀️Training:Body Circuit Session🏋️‍♂️
🏋️‍♀️Training:Body Circuit Session🏋️‍♂️
40 mins 30 secs, Moderate
Full Body Training : Pt.2 🏋️‍♀️
Full Body Training : Pt.2 🏋️‍♀️
21 mins 48 secs, Intense
Another Thing
Another Thing
24 mins 42 secs, Moderate
Weight Loss And Strength
Weight Loss And Strength
20 mins 35 secs, Moderate
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free