hey there. i go by rosey and i am a certified tabata, circuit and crossfit instructor as well as certified through european nations (EU) as a kraft-instructor (skills development and counseling for activity, function and training). I have also studied and graduated TODAY (yay!) officially as a health educator (health pedagogy) with a bachelor in pedagogy and health. i work as a tabata and circuit instructor while i am continuing my studies (global health, body image and equal health) and studying to become a yoga instructor.

i thought i'd start sharing my classes on whi since i am currently loving the community here. we are all so supportive of each other and our work and i'd be more than honoured to share mine with you all.

so... tabata...

with warm-up, i lead 30-minute tabata classes divided into three "blocks"
the class contains of 7 different exercises working with our entire bodies throughout.
you go full intensity 20 seconds, you rest for 10 seconds and do this as many times as i have instructed below.

30-minute tabata workout

  • 7 exercises (full body)
  • 5-minute warm-up (jogging in place, high knees, ski jumps, butt kicks, knees to elbow)
  • 20 seconds hit (high intensity training), 10 seconds rest x instructed below
  • stretch if you must afterwards


x6 prison squat jumps (stand with your feel shoulder width apart. place your hands behind your head as if you were in a crunch position on the ground. keeping that chest up and your arms in place squat down as low as you can. remember your good form. hips sit back, knees stay in line with toes. explode up into a jump, getting your feet off the ground as much as possible. leaving those hand behind your head the whole time. land down in a squat position and repeat.

x6 plank jacks (begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together. like the motion of a jumping jack, jump your legs wide and then back together. jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling.)

x6 t-push ups (assume a standard pushup position, your body aligned from ankles to head. lower your body until your chest nearly touches the floor. as you push yourself back up, rotate one side of your body up as you raise the same side arm your toward the ceiling. pause, and return to the starting position and perform another pushup. Alternate sides with each rep. add extra weight if you got any dumbells lying around.)


x6 mountain climbers (start in a traditional plank, shoulders over hands and weight on just your toes. with your core engaged, bring your right knee forward under your chest, with the toes just off the ground. keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.)

x4 tricep dips (your hands should be shoulder-width apart on the surface you are dipping from, with your arms straight. squeeze your core and glutes then raise your chin and chest to keep your body tight. from there, start the move by bending your elbows. Dip down until your arms are at a 90-degree angle. lower your body as slowly as you can and then up to starting position. repeat.)


x6 burpee tuck jumps (begin standing with your feet hip-width apart. this will be your starting position. place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. From this position, press up like you're doing a push-up, extending your arms and bringing your hips off the ground. jump your feet under your hips into a squat position, then immediately explode upward, driving your knees towards your chest. jump as high as you can, raising your knees up, and then ensure a good landing by extending your legs and absorbing the impact by bending your knees. repeat for the recommended number of repetitions.)

x4 bicycle crunches (lie flat on the floor with your lower back pressed to the ground.
put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck. straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. now switch sides and do the same motion on the other side to complete one rep.)

let me know if you try this one out and if so, what you thought of it! gambarimasu!