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Recently we introduced you to the 21 Day Transformation program from Julia Bognar. This trainer is well familiar to us as a team member Jillian Michaels video in such popular complexes as: 30 Day Shred, Body Revolution, Killer Buns and Thighs, Beginner Shred.
We offer a unique selection of high-quality TABATA-workouts from Julia Bognar, which was developed in cooperation with GymRa. These videos will help you to effectively fight against excess weight, get rid of problem areas and tighten the body. The video lasts only 20-25 minutes and that is enough to lose weight or improve body under the condition of regular exercise. Do workout 4-5 times a week or combine them with other videos (power, functional, Pilates or yoga) and get your body in fantastic shape in a short time.
All workouts Jillian Michaels in a convenient summary table!
What characterized TABATA workout:
- It is high intensity interval training (HIIT), thanks to which you will to burn fat, speed up metabolism and keep muscles.
- You’ll burn calories not only during exercise, but within 24 hours.
- Classes are held according to the principle: 20 seconds exercise 10 seconds rest. All videos Julia you are waiting for the 4th round of the exercises. Each round lasts 4 minutes, and includes 2 exercises.
- Most often you will do without additional equipment, but will sometimes need a lightweight dumbbell.
- Julia offers a TABATA-like workout for a beginner and for advanced level training.
- All classes of shock and are only suitable for healthy people with no problems with joints and spine.
Workout Julia Bognar from the series: Tabata Workout
In the series Julia Tabata Workout included 8 short TABATA training (22-23 minutes), which differ in level of difficulty. If you have primary or secondary training level, start to train with live Workout 1. If you are already an experienced student then you can go to the Workout Workout 3 or 5.
- Workout 1 (Beginner/Intermediate). Neslozhnaya interval cardio workout that includes the following exercises: jumping rope, elements of kickboxing, lunges, some burpees, lightweight, running with touch the floor by hand. The inventory is not needed.
- Workout 2 (Beginner/Intermediate). This workout combines cardiovascular exercise and dynamic strength exercises with dumbbells. You will have: breeding hands with dumbbells, Jogging in place, Superman, jumping bar, jumping breeding arms and legs. Need light dumbbells.
- Workout 3 (Intermediate). This video is belong to the middle level of difficulty. Of the exercises Julia Bognar offers: race touch the floor with your hand, jumps with a turn in place, jump lunge, deep jumping crossing legs, kicking, squatting in the slope. The inventory is not needed.
- Workout 4 (Intermediate). Despite having the same stated level, this workout is harder than the previous one. It includes: walking in the strap, some burpees (2 different versions), pull the dumbbells to your chest in the dynamics, exercises with dumbbells in the position of a deep squat kicks with a touch of the hands of the floor. Need light dumbbells.
- Workout 5 (Advanced/Intermediate). This is one of the most difficult video of this set, which includes: plyometric lunges, skater, some burpees + jumping (2 different versions), squats with jumping kicks with the attack. Need light dumbbells.
- Workout 6 (Advanced/Intermediate). Workout without equipment, with emphasis on the core muscles. In this program, many exercises performed on the Mat: rolls jumping with a few modifications some burpees, push-UPS with the coup. The inventory is not needed.
- Workout 7: Plyo (Intermediate). Plyometric workout focusing on the lower body. Among the exercises you will meet some burpees, plie-squats, various jumping options, including vertical and horizontal. Need a dumbbell.
- 8 Workout: Abs & Core (Intermediate). TABATA training for belly and bark with elements of cardio. You are waiting for the following exercises: horizontal Jogging, planks variations, modifications, jumps, sit-UPS and other variations on the press. The inventory is not needed.
You can do not only for custom training, but also on the finished calendar for 6 weeks with constant progress. According to this plan 3 times a week you will do TABATA workouts with Julia Bognar, and other days you are waiting for yoga (1 per week) and simple functional training, Tone & Activate (2 times a week). The calendar is also expected output (1 per week).
Workout Julia Bognar of the series: Advanced Tabata
But if you are an advanced student then you can immediately proceed to a series of Tabata Advanced from Julia Bognar. It included 6 impact training to achieve rapid result in a short time. Short intensive training system TABATA will be a great addition to your classroom. Truly explosive plyometric loading help burn body fat and keep muscle mass.
In a series of Advanced Tabata includes 6 workouts for 20-25 minutes. You can incorporate them in their core classes using the program as a cardio-load, and can train on the finished calendar. A schedule that provides GymRa, consists of four weeks: 3 times a week you will do video with tabatas, 1 time per week for more gentle aerobic workout and 1-2 times a week to run the program on yoga for muscle recovery after exertion.
Thus, the program Tabata Advanced includes the following videos:
- Tabata A, B Tabata, Tabata … F (20-25 minutes): six intense video workouts from Julia on the basis of TABATA with dumbbells and no equipment.
- Cardio Workout and Cardio Dance Fusion (20-22 minutes): two cardio workout from Monica and Kalala for burning calories.
- Full Body Circuit Workout (25 minutes): circuit training with dumbbells for the muscles of the entire body from Hebri.
- Hip Opening Yoga and Butt Lifting Yoga (18-20 minutes): two yoga workouts from Laura to open your hips and buttocks.
- Recovery Yoga (22 minutes): yoga for recovery from Mickey.
To series Advanced Tabata is recommended to go only if you have training experience and are not afraid of intense shock loads. If you’re not sure you can cope with a high tempo and lots of jumping, start with the above program of Tabata Workout, which assumes a more benign load.
The TABATA program is the perfect way to get in great shape with minimal time for training. And most importantly, Julia Bognar offers video not only for the advanced student but also for beginners.
Also read: 7 effective cardio workouts from Natalie IKO.