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Tabata Tuesday - 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

2 inch runs - in and out

1. Start in athletic stance with knees bent, hips back, and arms bent.
2. Run in place, moving your feet two inches off the ground as quickly as possible.
3. Contact ground in the same spot with one foot as the other moves left and right.
4. Complete the set on one side and repeat on the other.

Be sure to: Maintain an athletic base position with your feet apart throughout the movement.

You should feel it: Working your hips, knees, and ankles and challenging your coordination.

To decrease intensity: reduce speed
To increase intensity: increase speed while maintaining good form
2

Lateral Lunge to Balance

1. Stand with your feet pointed straight ahead, placed shoulder-width apart. Lift your chest, tuck-in your chin and place your hands on your hips. 2. Contract your glutes and step out to the right in a side lunge. Keep the right lunge foot straight with the knee bent and directly in line with the foot. Your left leg should remain straight with the foot staying flat on the ground.
3. Push off your right foot into a balanced standing position. Repeat on same side.

To decrease intensity: tap foot to start instead of balancing.
To increase intensity: increase range of motion in side lunge OR add a hop

3

Reverse Lunge Knee Taps

1. Stand with your feet together. Take a controlled lunge (or large step) backward with your left foot.
2. As you lunge back with your left foot, drive your left arm forward to maintain your balance.
3. Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
4. From the ground, drive your left knee up, coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously tap your right hand to your left knee. Repeat.

To decrease intensity: step your left foot to meet your right, then add the knee tap.
To increase intensity: Increase speed
4

Half Squat Rows

1. Start with feet a little wider than shoulder-width apart. Lower into a half squat position about 1/4 of the way down (not parallel). Arms start with elbows bent at 90 degrees.
2. Push arms out with palms facing the floor.
3. Pull elbows back, retract shoulders while rotating palms up into fists, and squeeze shoulders back to start position.
4. Repeat the push pull motion until time is complete.

Remember to keep shoulders down and back. Try not to shrug shoulders.