1. Tabata Exercises: Beginner
Program Template
Trainer: Jason Hodge
Introduction
Tabata is a fitness program that allows 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 beginning the program.
Cardio Program
Activity Intensity Duration Comments
Summary of the program
Activity Type Sets Reps Duration Tempo Intensity Rest
Basic Squat Exercise 8 20 4 minutes moderate No Weight 10 seconds
seconds
Kneeling Pull Overs Exercise 8 20 4 minutes moderate No Weight 10 seconds
seconds
Staggered Stance Hold w/Anterior Reach Exercise 8 20 4 minutes moderate No Weight 10 seconds
seconds
Wall Pushups Exercise 8 20 4 minutes moderate No Weight 10 seconds
seconds
Crunch - Oblique for Beginners Exercise 8 20 4 minutes moderate No Weight 10 seconds
seconds
Bridge - Floor Exercise 8 20 4 minutes moderate No Weight 10 seconds
seconds
Cool Down
A 5 minute cooldown walk is recommended after completing the program.
Basic Squat
Reps: 20 seconds Sets: 8 Intensity: No Weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Preparation
- Ensure the individual has strength in the posterior chain (glutes, hamstrings and erector spinae) before
prescribing this exercise.
Movement:
- Stand tall with the gaze straight ahead.
- Initiate a squat with a knee bend.
- As the knees bend past 10 degrees, push the hips back and keep bending the knees.
- Only descend into the squat half way as shown.
- Squat back up and repeat pattern.

2. Kneeling Pull Overs
Reps: 20 seconds Sets: 8 Intensity: No Weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Preparation
- Kneel upright with the hip joints directly over the knees
-
- Ankle joints are plantar flexed
-
- Fingers are interlocked and arms are held out directly in front at chest level
-
- Elbows are extended
Movement:
- Shoulders are flexed overhead while maintaining full elbow extension
- As arm are rasing, hips are extended by moving hip joints anterior to knee joints
- Head and eyes follow hands overhead
Notes
Can also be done standing!
Staggered Stance Hold w/Anterior Reach
Reps: 20 seconds Sets: 8 Intensity: No Weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Preparation
- Ensure the individual is stable and has range of motion in the sagittal plane before prescribing this
exercise.
Movement:
- Stand tall in a staggered stance with the knees slightly bent.
- Maintain firm support in both feet.
- Using the hands as the driver (the lead body part), reach the hands forward to the point of balance.
- Slowly return.
- TRAINERS: Only allow motion that is under control (within the client's threshold of function) and back the
range of motion up if you observe a loss in balance.
Wall Pushups
Reps: 20 seconds Sets: 8 Intensity: No Weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Preparation
- Purpose: Integrated pushing strength and hypertrophy of the Anterior Delts, Pectorals, and Triceps
(relatively). Precautions:The client must demonstrate the
ability to stabilize the entire body (i.e. shoulder girdle, low back, and hips), while in this position.
A correct pushup requires excellent core strength and endurance not only statically, but transitionally
during the actual movement as well. Common
compensations: low back sags, head/neck protracts.
Preparations: Place hands at a width that will allow the forearms to be perpendicular to the wall when the
elbows are flexed at 90 degrees. Push away from the wall, with your body
straight, making sure your lower back doesn’t sag.
Movement:
- Flex at elbows, lower the body, maintain neutral spine. Push back to starting position. Use desired REP
TEMPO.

3. Crunch - Oblique for Beginners
Reps: 20 seconds Sets: 8 Intensity: No Weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Preparation
- Ensure the individual is proficient at a basic crunchand has adequate core stability before prescribing this
exercise.
Movement:
- Lie supine on the ground with the knees bent and the feet flat on the ground.
- One hand gently supports the head, while the other is on the ground (as shown).
- Using the shoulders (not the head), flex the trunk and rotate to the open side (as shown).
- Lower slowly and repeat.
- TRAINERS: Pulling on the head, chin poking forward and excessive flexion in the thoracic spine are all
indications of weakness and this exercise should be regressed.
Bridge - Floor
Reps: 20 seconds Sets: 8 Intensity: No Weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Preparation
- Begin by lying flat on floor in supine positionwith knees bent, feet flat, toes pointing straight ahead and
arms by sides.
- Activate core by drawing navel towards the spine and squeezing the glutes.
Movement:
- With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and
shoulders.
- Hold and slowly return back to floor, touching floor momentarily then repeat.
- If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be
neutral - asis and psis should be even or horizontal.If there is a misalignment correct it. If you aren't sure
thengently stretch the quads and try the exercise again.