Figure 8 Tabata Cone Workout – 2019 & 2009

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figure 8 tabata cone workout

Don’t let Father Time take away 2 important elements of functional fitness agility and dynamic balance. Try the Figure 8 Tabata Cone Workout.

As an active adult, working on agility and dynamic balance is important, knowing Father Time is trying to take that away from you. Resistance band training is one of the best ways to work on foot agility while training the body to stay dynamically balanced in standing at all times.

The Figure 8 Tabata Cone Workout requires minimal space and was one of the first RBT Workouts I created to work on those 2 elements of functional fitness while creating a fun way to burn fat.

Workout Details

This specific workout requires you to alternate through 4 exercises. These 4 exercises will have you moving in all 3 planes of motion for 20-seconds of work followed by 10-seconds of rest while you switch directions.

Cycle through all 4 exercises 5 times for a 20-minute workout. Scale your band resistance (remember to go with a lower resistance until you have balance, rhythm and coordination going well). If you want to bump up the work output, take the intervals up to 30-seconds on and 15-seconds rest.

Fig. 8 Cone Workout 2019

Fig. 8 Cone Workout 2009


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Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

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