Hi friends. Happy St. Patrick’s Day! I put together a fun clover-inspired superset Tabata workout that will leave you feeling as happy as a leprechaun… assuming that leprechauns are super happy. I think they probably are. You know, all those pots of gold and stuff.
This workout doesn’t require any equipment. Meaning, you can do it anywhere.
It will take you less than 20 minutes to complete. Meaning, you can squeeze this in between work and meeting up with friends for a green beer and a dinner of corned beef and cabbage.
How perfect is that? It’s a lucky day for all of us.
This Tabata features four supersets, one for each lucky clover leaf. In true Tabata form we are going to work really, really hard for 20 seconds, then rest for 10 seconds. We will switch between the first and second exercises in first clover leaf until 4 rounds (4 minutes) has been completed. Then we rest for a minute and move onto the second clover leaf following the same pattern.
Here’s the game plan:
Each clover leaf features one strength and one plyometric/cardio exercise. We want our heart to work and our muscles to be sore. Remember, the key to Tabata workouts are to really push it for those 20 seconds so that afterwards you get to experience all of those metabolism-boosting, fat-burning rewards afterwards.
Feel free to progress the squats and alternating lunges by adding weights or biceps/hammer curls with dumbbells; however, drop them when you get to the jumps. I have used the Seconds and Interval Timer apps to keep time, but there are a lot of free ones out there too! If you have questions on any of the exercises or how to progress/regress them, just shoot me a note in the comments!
Do know this, just because this is a St. Patrick’s Day clover-inspired workout you are welcome to do this on other days of the year too. Lucky clovers are applicable everyday. Plus, you could also consider it 4-H themed, which is also relevant year round.
Shout out to all the Irish and 4-H’ers out there!! Have a happy St. Patty’s Day!
PS – If you liked this one make sure to check out these: Superset Tabata, 20-Minute Plyo Tabata, 4th of July Tabata Workout.
Ok, second workout completed!! This one was deceptively hard and probably harder since I did the Burpee Run yesterday. May not have been my best choice for a follow up workout so I plan to do it again when I’m stronger. This one is great and will be one to keep in my “Go To’s” I have a shoulder injury so didn’t do up/down plank. Just held the plank. But that’s what I love about your workouts is that they are so flexible
Holding plank is a great alternative for the plank up/downs! Keep up the awesome work!