TABATA

Get your stopwatch out. We're going to go Tabata today!  You'll do each exercise for 45 seconds on and 15 seconds off. Move on to the next exercise and repeat the timing.  Once you've completed the full workout, repeat it four times.

get your stop watch out

get your stop watch out


1. High Knees to Mountain Climbers-Drive knees up into chest alternating one leg at a time while simultaneously using arms to assist the drive. After four reps (bringing each knee up twice), bring palms to ground and alternate driving knees into chest one leg at a time for four reps. Repeat movement between high-knees and mountain climbers, making sure core is tight and spine is in neutral position the entire time.

Targets: Core (abdominals and lower back)



2. Hip Thrusters with Squat Jump-Start in a squatting position, making sure knees don’t pass toes and hips are sitting low as if in a chair. Your chest should be tall and spine in neutral. As fast as possible, firmly plant palms on the ground and kick legs behind to come into a high-plank position. Immediately pop back up to squat position. For an added level of intensity, add a squat jump to further engage the core before landing back into the starting squat position.

Targets: Glutes, quads, hamstrings, core



3. Plyo Knee-Up with Tuck Jump-Start in kneeling position and without leaning backwards, engage core by tightening abdominals, dropping hips to build power to explode off the ground and up onto feet in same spot where knees were. (Modify by stepping up from the knees one leg at a time and then softly jumping off the ground without tucking the knees up.) Land in a squat position immediately followed by a tuck jump bringing knees up into chest as fast as possible.

Targets: Quads, glutes, hamstrings, core



4. Knee Tucks-Start in standing position and explode off the ground bringing knees into chest as tight and fast as possible, or knees to touch hands. Remember to land light on your feet to lessen the impact on the joints.

Targets: Quads, glutes, hamstrings, core



5. Plyo Lunge to Squat-Start with one leg bent behind your body at a 90-degree angle, with front knee also bent at a 90-degree angle. Explode off of ground to land in a squat with hips back and chest up high. Return to lunge position but on alternate side. Continue from lunge to squat to lunge in continuous non-stop movement—you’ll get a real burn in the legs and glutes.

Targets: Hamstrings, glutes, quads



6. Cocoons-Begin with knees pulled into chest and hands off of knees. Extend legs out and away from chest while extending hands behind head. Try to further engage the lower core by pressing the lower back into the ground, bracing the stomach to the spine, and maintaining tightness the entire time. Return knees to chest in starting position and repeat.

Targets: Upper and lower abdominals



7. Bear Crawl-Get on the ground on all fours, and then move forward for four steps, keeping hips high and chest low. Then move backward for four steps. Repeat.

Targets: Shoulders, quads, core



8. Atomic Push-up-Simply grab a towel. Start in high-plank position with a neutral spine. Lower entire body down to ground keeping elbows in 45-degree angle away from body. Keep eyes looking ahead to maintain neutral spine. Push up off the ground, engage core, and draw in knees to chest, keeping feet on towel. Push legs back out into high plank position. Repeat pushup to knee tuck. (Modify by bringing knees down to ground for push-up and back up again for knee-tuck.)

Targets: Arms and abdominals

Now breathe and comment below.  How was this?  You feeling good?