Turn Christmas Calories Into Festive Gains With This ‘Tabata’ Workout

Blast your chest and back to secure a mince pie-fuelled pump

By Andrew Tracey |

With sky-high blood glucose levels, the result of endless mince pies and chocolate oranges, comes the opportunity for the greatest gift you could ever give yourself: the pump of a lifetime.

This ‘tabata’ inspired workout uses twenty second max effort bouts, with ten seconds rest to transition into the next movement, resulting in a seriously swole upper body. Alternating between blasting your chest and back gives you the chance to recover, stave off fatigue and maximise muscle growth, one movement at a time.

Download a ‘Tabata’ timer, search ‘tabata’ on YouTube or your streaming platform of choice, or simply keep one eye on a rolling clock. Perform a maximum rep bout of the each movement for twenty seconds, using the ten seconds ‘rest’ to prep for the next movement. Repeat all four movements, eight times for a total of sixteen sleeve-splitting minutes.

Weights, Arm, Shoulder, Muscle, Leg, Abdomen, Joint, Exercise equipment, Dumbbell, Physical fitness,


1. Dumbbell Floor Press x 20 SECS MAX REPS

Start by grabbing a pair of dumbbells and lying on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your body, pause here before explosively pressing back up.

Weights, Exercise equipment, Shoulder, Overhead press, Kettlebell, Arm, Dumbbell, Physical fitness, Standing, Muscle,


2. Bent Over Row x 20 SECS MAX REPS

Hop up, holding your dumbbells by your side and hinge at the hips until your chest is parallel to the floor, dumbbells hanging below your knees (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start before repeating. Control the bells and avoid moving your torso but keep repping out in a piston like motion until you’re forced to slow down.

Weights, Press up, Exercise equipment, Arm, Muscle, Chest, Physical fitness, Dumbbell, Kettlebell, Sports equipment,


3. Push-up on Dumbbell x 20 SECS MAX REPS

Drop into a plank position, with your core tight and hands on your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

Weights, Exercise equipment, Muscle, Shoulder, Arm, Dumbbell, Standing, Kettlebell, Sports equipment, Bodybuilding,


4. Hang Power Cleans x 20 SECS MAX REPS

Jump up catch your breath and pick your dumbbells up, holding them at your sides. Hinge at the hips to lower them to your knees (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.

This article originally appeared on Men’s Health UK.

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