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 squat 1. Stand with your feet shoulder-width apart and pointing straight ahead, arms at your sides. 2. Initiating the move with your hips, squat back and down until your thighs are parallel to the floor. As you descend, raise your arms out in front of you. 4. Return to a standing position by pushing through your hips while you lower your arms. 5. Continue for the remainder of the set. Be sure to: Keep your chest up, back flat, and do not let your knees collapse to the inside. You should feel it: Working your glutes, hamstrings, and quads. To decrease intensity: Limit range of motion by not going to parallel. To increase intensity: Increase range of motion to below parallel or increase tempo/speed.
2 Ice Skaters 1. Start standing with legs hip-width apart. Jump or step sideways to the left landing on your left leg. 2. Bring your right leg behind your left ankle and either touch your right foot to the floor or try and keep your right foot off the floor. 3. Reverse direction by jumping to the right with your right leg. 4. Keep jumping or stepping side to side until time is done. To decrease intensity: Remove the jump or decrease speed. To increase intensity: increase speed or keep your back foot off the floor each time your jump.

Exercises

NOTES

squat

1. Stand with your feet shoulder-width apart and pointing straight ahead, arms at your sides.
2. Initiating the move with your hips, squat back and down until your thighs are parallel to the floor. As you descend, raise your arms out in front of you.
4. Return to a standing position by pushing through your hips while you lower your arms.
5. Continue for the remainder of the set.

Be sure to: Keep your chest up, back flat, and do not let your knees collapse to the inside.

You should feel it: Working your glutes, hamstrings, and quads.

To decrease intensity: Limit range of motion by not going to parallel.
To increase intensity: Increase range of motion to below parallel or increase tempo/speed.

Ice Skaters

1. Start standing with legs hip-width apart. Jump or step sideways to the left landing on your left leg.
2. Bring your right leg behind your left ankle and either touch your right foot to the floor or try and keep your right foot off the floor.
3. Reverse direction by jumping to the right with your right leg.
4. Keep jumping or stepping side to side until time is done.

To decrease intensity: Remove the jump or decrease speed.
To increase intensity: increase speed or keep your back foot off the floor each time your jump.