1. Tabata Exercises: Intermediate
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 the exercise program begins.
Cardio Program
Activity Intensity Duration Comments
Summary of the program
Activity Type Sets Reps Duration Tempo Intensity Rest
Balance Hold 1 Leg - w/ Leg Posterior Reach Exercise 8 20 4 minutes moderate no weight 10 seconds
seconds
Squat - Prisoner Exercise 8 20 4 minutes moderate no weight 10 seconds
seconds
Side Crawls Exercise 8 20 4 minutes moderate no weight 10 seconds
seconds
Romanian Deadlift - 1 Leg Exercise 8 20 4 minutes moderate no weight 10 seconds
seconds
Dips - Bench Exercise 8 20 4 minutes moderate no weight 10 seconds
seconds
Crunch - Bicycles w/Shoulders Down Exercise 8 20 4 minutes moderate no weight 10 seconds
seconds
Cool Down
A 5 minute cooldown walk is recommended.
Balance Hold 1 Leg - w/ Leg Posterior Reach
Reps: 20 seconds Sets: 8 Intensity: no weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Preparation
- Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
-
- Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement:
- This exercise involves a 1 leg balance with the other leg reaching behind in the sagittal plane
- Start by standing on 1 leg, with the knee slightly bent (to about 20°)
- In a controlled manner, reach the elevated leg behind as far as you can and still maintain balance
– as shown
- Keep the foot slightly off the ground (about 5 cm or 2 in)
- Return to the starting position
- TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down
with the elevated foot, decrease their ROM until they reach their threshold of success

2. Squat - Prisoner
Reps: 20 seconds Sets: 8 Intensity: no weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Preparation
- Stand in proper alignment , at shoulder width, with hands behind the head, fingers interlocked (DO NOT
PRESS INTO THE HEAD/NECK).
Movement:
- Draw your belly button inward toward your spine.
- Allow yourself to lower to a squat position under control without compensation.
- Extend your hips, knees and ankles to a standing position.
Side Crawls
Reps: 20 seconds Sets: 8 Intensity: no weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Preparation
- Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous system.
- Allow the body to rhythmically flow throughout this movement.
Movement:
- Begin in a prone position with the arms straight under the shoulders.
- Keep the chin tucked.
- Taking small steps to start, walk the arms and legs to the side (as shown).
- Pay close attention to the video to observe the relative timing of this movement.
- It is imperative that the hips rotate back and forth during this exercise (it is recommended that the hips do
not rotate more that 10 degrees however).
- TRAINERS: If you notice weakness in the arms, hiking of the hips and/or a head carriage that is forward,
it indicates that the exercise is too difficult and must be regressed.
Romanian Deadlift - 1 Leg
Reps: 20 seconds Sets: 8 Intensity: no weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Preparation
- Begin balanced on one leg with the knee slightly bent (15-20 degrees).
Movement:
- Draw your abdomen inward toward your belly button for spinal stabilization.
- Without allowing further knee movement, bend over at the hip, trying to touch down with the opposite
hand.
- Progress to extrinsic loading by holding a dumbbell in your hand.
- Do not flex/extend spine if extrinsic loads are used.
- NOTE: Flexion/extension of the spine, as well as extrinsic loading, are both relative to the biomotor
ability, as well as the GOAL.
Dips - Bench
Reps: 20 seconds Sets: 8 Intensity: no weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Preparation
- Keep glutes as close to the bench as possible.
- Feet together and knees slightly bent.
- Hands close to the sides of the body, arms straight and shoulder bladesretracted.
Movement:
- Bending the arms, slowly lower the body down until the shoulders are just above elbow height-inhaling
whilst doing this, straightening the arms the body will return to the starting position-exhaling during this
phase.
- Maintain good form.
- Keep reps at a controlled speed.
- Only lower the body to where you feel comfortable.

3. Crunch - Bicycles w/Shoulders Down
Reps: 20 seconds Sets: 8 Intensity: no weight
Tempo: moderate Rest: 10 seconds Duration: 4 minutes
Preparation
- Ensure the individual is proficient at a Crunchbefore prescribing this exercise.
Movement:
- Lie supine on the ground.
- The hands should be to the side of the body with the shoulders on the ground.
- With the upper body still, perform a bicycle action with the legs (as shown).
- Pay close attention to the video to observe the relative timing of this dynamic movement pattern.
- TRAINERS: Watch for a forward head carriage, anterior collapsing of the shoulders and holding of the
breath. These are indications that the exercise is too difficult and should be regressed.