20 MINUTE | TABATA WORKOUT | Full Body | One Dumbbell | Warm-Up, Strength & Cardio (w/ Ash)

Ash guides us through this 20 Minute Full Body Tabata using just bodyweight and a single dumbbell movements. This workout includes a warm-up!

#tabata​ #tabatasongs​ #homeworkouts​

The Workout:
Perform each of the following exercises for 20 seconds at a time, followed by 10 seconds rest. Repeat the circuit again for a total of 8 minutes.

SONG 1- "Wake Me Up (Tabata)" by Tabata Songs
JUMPING JACKS
DOWN-DOG TOE TOUCH
ALTERNATING RDL
PUSH-UP W/ ROTATION
SQUATS
PLANK
LUNGE JUMPS
MOUNTAIN CLIMBERS

SONG 2- "Physical (Tabata)" by Tabata Songs
CURL TO PRESS (LEFT)
CURL TO PRESS (RIGHT)
REVERSE LUNGE
SQUAT
X2

SONG 3- "Doin It Right (Tabata)" by Tabata Songs
BENT OVER ROW (LEFT)
BENT OVER ROW (RIGHT)
PUSH PRESS (LEFT)
PUSH PRESS (RIGHT)
RDL (RIGHT)
RDL (RIGHT)
FRONT RAISES
SKULL CRUSHER

SONG 4- "Bichota (Tabata)" by Tabata Songs
PLANK DRAGS
SIDE PLANK (LEFT)
SIDE PLANK (RIGHT)
RUSSIAN TWIST
X2

SONG 5- "Hey Ya (Tabata)" by Tabata Songs
SQUAT THRUSTS
HOP OVERS
HIGH KNEES
MOUNTAIN CLIMBERS
X2

Ash Crawford:
@ashrcrawford

Tabata Songs:

TabataSongs creates music that matches the exact timing of the Tabata Protocol.

What is the Tabata Protocol? 20 Seconds of sprint/work, 10 second rest, for 4 straight minutes. Tabata music lets you focus on your workout, rather than think about having to look at your watch or a timer.

Tabata Training began in the mid 1990's. Japanese fitness researcher Dr Izumi Tabata created a HIIT (high intensity interval training) workout, using this very method. Dr Tabata proved the tabata method to draw heavily from both the aerobic and anaerobic systems, unlike most conventional workouts, which tend heavily favor one or the other.

The Tabata Interval has gained a lot of recognition throughout the Crossfit community, running community, and health clubs across the globe, for its versatility, adaptability, and positive results.

The Tabata Interval Method has proven to maximize VO2 max, while also building endurance, burning fat, and retaining muscle. Though the Tabata was not designed as a fat loss or weight loss program, the protocol has gained a lot of attention due to its ability to help do so.

[ashrcrawford]

Thank you for joining me in this burner! How did you find it!? Best, Ash

[C.F.T]

He aprendido mucho de tí 🏋️‍♂️🏋️‍♂️🏋️‍♂️ Muchas gracias Y LOVE tu trabajó....Tengo 42 Años tenía 82 kg con 1, 60 m y ahora estoy con 55 kg haciendo vuestro trabajo Gracias de corazón ❤️

[ladyXLR]

This was great. Ideal combo of tougher and easier exercises and this will be my Wednesday routine. Thanks!

[israabenabdallah]

Been working out for years and this is one of the best videos that I vibed with, keep up the good work!

[cinthiacgarquitectos]

Amazing... Love you Ash, you´re the best. Thank you for this workout.

[AGirlCalledGaratuja]

OMG!!! Love the exercises, the music, the great flow and obviously, love you! You are awesome!!! 🥰🥰🥰 Thanks for sharing!👍

[jenniferadams]

I love this type of work out and the music pushes you through. Thank you.

[deborahhall]

This Tabata workout for full body using one dumbbell was awesome. Looking forward to do more Tabata workouts with you.🤗

[estedav]

C’était dur mais très bons exercices 🏋🏼..merci beaucoup

[CaptainAmazing]

Took me 4 different attempts but I was finally able to complete the whole thing. I'm fitter than I was 2 weeks ago, thanks guys!

[luisa.chavez]

De lo mejor que he encontrado. Thank you

[joseanvega]

YES, COACH, YOUR ROUTINE WAS AWESOME!!! GID BLESS YOU. KEEP PLUGGING AWAY!

[raynie]

Currently on crutches from a knee related injury (e.g., IT Band, bursitis, psoas). No more running on concrete for me :/
Can’t wait to have use of my leg again and do this workout! Great cardio options!

[tracycrowder]

Been doing this workout since January. It's by far my favorite and most effective!

[deniseauguste]

Merci beaucoup pour ce training
Bisous de l'île de la Réunion 😘

[krista]

Great workout!! I love quick and effective cardio!! Thank you 😊😊

[sharonkarunaratne]

Amazing!! Loved the incorporation of weights in between workouts.

[elsbethpullen]

I have been doing other work outs daily for 4 weeks. Glad I was able to complete this first time. I would not have been able to at the beginning of my fitness journey.

[lennonmoore]

Awesome workout! Thank you! Beautiful background!

[TimGamerPro]

I do this TABATA two times a day! Thanks for the video :)