Full Body Tabata Strength and Sculpt

Get ready for a powerful, time-saving workout for your entire body!

Coach Nikki from Team Betty Rocker came up with this super fun sequence of strength building moves in a time sequence known as “tabatas.”

The coaches and I all love tabatas because you get to go hard for a short interval (just 0:20) with an even shorter rest (0:10) and repeat this nonstop for four minutes. This is a great way to really fatigue the muscles in a short amount of time, and get a great workout.

Nikki has created a series of these 4-minute tabatas for you today, and I know you’re going to have a great time.

Coach Nikki is a yoga instructor ERYT200, an AFAA Certified Personal Trainer, a Mat Pilates Instructor and a Team Betty Rocker Coach who teaches barre, yoga, pilates and strength training in ROCK YOUR LIFE – our online home workout studio and women’s fitness community!

Keep reading to find out more about the workout she has in store for you and why she loves it!

Hey Rockstar, Coach Nikki here! I really love body sculpting, strength training and tabatas. So today, I’m bringing you all three! I designed this workout to give you an opportunity to focus on full body strength using the short intervals and brief rest periods that tabatas are known for.

For today’s workout you can use a set of weighted objects like dumbbells or water bottles – or stick with your own bodyweight. If you choose to add extra resistance, I suggest challenging yourself with some heavier weights today since the moves are short and focused – but be sure to check out the moves in advance and choose the right amount of weight for yourself prior to beginning.

Choosing the right weight for yourself means that you can perform the move with good form, complete all the reps in the set while feeling fatigue at the end, and feel an increase in your heart rate. You should still be able to talk, but not sing – that’s a good way to tell if you’re in the “zone” that’s pushing you.

I hope you enjoy it!

Full Body Tabata Strength and Sculpt

Equipment: Optional Weighted Objects (water bottles, dumbbells, etc) & Optional Elevated Surface

Format: Perform move 1 for 0:20 seconds, rest for 0:10 seconds and then repeat for move 2. Repeat moves 1 and 2 back to back for 4 rounds total.  Rest as needed between each set of Tabatas.

Tabata One

Move 1: Alternating Reverse Lunge

  • Begin standing with your core engaged and chest upright.
  • Step your right foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
  • As you stand up, power through your front heel and bring your back foot to meet your front foot as you come to standing.
  • Repeat with your left leg and alternate back and forth (ensure your knee is not shooting out over your toe and maintain an upright chest). 
  • MOD: Hold on to a chair or wall to help stabilize.

Move 2: Static 1/2 Lunge Pulse

  • Begin in a lunge position with your right foot forward, left foot back about 3 feet with your chest up tall, core engaged and weight in your front heel.
  • Bend both knees as you lower yourself towards the floor while keeping the front knee behind the toes and be sure to lower straight down rather than forward.
  • Lower down until your back knee nearly touches the ground in a 90 degree angle and the power through the front heel to come back to standing and repeat. 

Tabata Two

Move 1: Plank Hold

  • Begin in a low plank position with your elbows on the ground, shoulders stacked over your hands and your core engaged. 
  • Press your lower back slightly up toward the ceiling and hold for the allotted time.
  • MOD: Perform this move from your elbows and knees or on an elevated surface.

Move 2: Reclining Ab Crunch with Side Reach

  • Lie on your back with your knees bent, feet on the ground and lower back pressed gently into the mat.
  • Use your abdominals to sit yourself up slightly and reach both arms over to the right of your legs.
  • Lower yourself back down with control until you are back in your starting position and repeat on the same side. Switch sides every other round.

Tabata Three

Move 1: Kneeling Squat to Overhead Press

  • Stand with your feet wider than hip distance, toes turned out slightly (sumo stance) and core engaged.
  • Shoot your hips back behind you for a squat, keeping your chest up tall weight back in your heels, and knees tracking your toes.
  • In the bottom of the squat, brace your core and step one foot back like you’re coming down into a lunge.
  • Bring your knee to touch the ground and then return your back leg to your squat position and stand. 
  • As you stand, bring your arms overhead while maintaining an engaged core (ensure you’re not arching in your low back.
  • MOD: Perform full body extensions by squatting down to a chair and bringing your arms overhead as you stand. 

Move 2: Bodyweight 1/2 Squat Pulse

  • Stand with your feet wider than hip distance, toes turned out slightly (sumo stance) and core engaged.
  • Shoot your hips back behind you for a squat, keeping your chest up tall weight back in your heels, and knees tracking your toes.
  • In the bottom of the squat, drive through your heels to lift your body up 2-3 inches for a pulse and back down. 

Tabata Four 

“I just wanted to share my progress from your Abs + Booty Program and tabata workouts! I am a 33 year old mom of 2.9 months post-partum and 2 C-sections! I absolutely love your workouts and your encouragement during the videos!”- Carol B.

Move 1: Hinged Supine Row

  • Hinge forward at the waist to be at 45 degrees with your core engaged, chest up, shoulders rolled back and down, and your weights in your hands and hanging beneath your chest with your palms facing in front of you.
  • Pull the weights to your sides while keeping your elbows close to the body, and squeezing your back muscles like you’re pinching the base of your shoulder blades together.
  • Slowly lower the weights back down to your starting position and repeat.

Triceps Push Up to Alternating Side Plank

  • Begin in a tall plank position with your core engaged, wrist slightly inside shoulder width and chest right over top of your hands. 
  • Lower yourself toward the mat keeping your shoulders away from your ears and your elbows in tight to your body and pointing back behind you. Keep your gaze about 6 inches in front of you rather than looking up or down, to maintain a neutral spine.
  • Keeping your core tight and elbows in the same position, powerfully press back up and away from the floor to return to your starting position.
  • Rotate to one side, bringing one arm up to the sky and your legs extended out.
  • Rotate back to a tall plank to perform and push up and then rotate to the other side as you did previously. 
  • MOD: Perform this move from an elevated surface or from a kneeling position.


1:00 Squat Thrust with Knee Tuck

  • Begin standing with your core engaged and chest up tall.
  • Bend your knees and place your hands on the floor  in front of you.
  • Step or jump your feet back to a tall plank, keeping your core tight and back flat, gaze about 6 inches in front of you for a neutral spine.
  • Jump or step your feet back to your hands for a knee tuck, back out to a tall plank and then back in to come to standing, loading your weight in your heels and using your momentum to power you up into a jump.
  • MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can also take the impact out entirely by stepping back and forth rather than jumping, and coming up to a body squat rather than a jump.

Way to show up for yourself today Rockstar! Comment below if you have any questions or to check in with Coach Nikki and me when you finish today’s workout.

Did you enjoy this workout? Then you will love the 30-day Booty and Abs Challenge! It will give you a complete program to work your entire body (so you won’t need more workouts than what’s in the program) with a SPECIAL EMPHASIS on sculpting your butt, legs and abs.

Get the 30-day Booty and Abs Challenge RIGHT HERE 

This is one of my most popular 30-day Challenges! Check out all the details right here!


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