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Tabata - Week 2

Participation in this or any program is voluntary. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine. After a short warm up, grab a timer and take on this Tabata challenge. Perform each exercise at full intensity for 20 seconds followed by 10 seconds of active recovery (keep moving). Repeat each exercise 7 times for a total of 8 rounds. Rest for 1-3 minutes, then, move onto the next exercise. Total time for each Tabata = 4 minutes. To reduce intensity increase rest time. Recover with some flexibility exercises.

Exercises NOTES
1

Jump Squat

1. Start with your feet shoulder width apart.
2. Start by doing a regular squat (sit back into heels, drive hips back, chest proud), then engage your core and jump up explosively.
3. When you land, lower back into a squat to complete one rep. Land as quietly as possible which requires control.

To lower intensity, take out the jump and do squats.
To increase the intensity, increase the pace, but keep your form in check.

2

Forward Lunge

1. Stand tall with feet hip-width apart.
2. Take a big step forward with right leg. Start to shift weight forward so your heel hits the floor first.
3. Lower your body until right thigh is parallel to the floor and right shin is vertical. It's OK if knee shifts forward a little as long s it doesn't go past right toe. If mobility allows, lightly tap left knee down to the floor while keep weight in right heel.
4. Press into right heel to drive back into starting position.
5. Repeat on other side.

To decrease intensity, limit range of motion or do not go down as far.
To increase intensity, increase pace or increase range of motion.

3

glute bridge

1. Lie faceup with your arms at your sides, your knees bent, and your heels on the ground.
2. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line.
3. Hold for 1 to 2 seconds, and then return to the starting position.
4. Continue for the remainder of the set.

Be sure to: Fire (squeeze) your glutes to lift your hips off the ground.

You should feel it: Working your glutes, and to a lesser degree your hamstrings and lower back.
4

burpee

1. Lower your body to the floor
2. Quickly punch your legs back behind you into a push-up position
3. Then, draw you legs back underneath your hips and explode upward in the air
4. Land with your knees soft and immediately go into your next repetition

Be sure to: Perform the movement fast, but don't sacrifice technique for speed. Be sure to extend legs completely when in the push-up position, and focus on landing with hips back and knees soft.

You should feel it: Working your total body

To decrease intensity, step out legs one at a time instead of hopping legs back.
To increase intensity, add a push-up at the bottom.