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 |
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1
2 inch runs - in and out |
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2
Lateral Lunge to Balance1. 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. To decrease intensity: tap foot to start instead of balancing. |
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3
Reverse Lunge Knee Taps1. Stand with your feet together. Take a controlled lunge (or large step) backward with your left foot. To decrease intensity: step your left foot to meet your right, then add the knee tap. |
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4
Half Squat Rows1. 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. Remember to keep shoulders down and back. Try not to shrug shoulders. |
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