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 Thrust (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
2 Single-leg Romanian Deadlift 1. Stand on one foot with your knee slightly bent, holding a dumbbell in each hand with an overhand grip (palms facing toward you). 2. Hinge forward at the waist, lowering the weights as your non-supporting leg lifts behind you. 3. Contract your glutes and hamstrings to return to a standing position. 4. Complete the set on one side before repeating with the opposite leg. Be sure to: Move your torso and leg as one unit while keeping the weights close to your body throughout the movement. You should feel it: Working your glutes, hamstrings, and back.

Exercises

NOTES

Squat Thrust (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

Single-leg Romanian Deadlift

1. Stand on one foot with your knee slightly bent, holding a dumbbell in each hand with an overhand grip (palms facing toward you).
2. Hinge forward at the waist, lowering the weights as your non-supporting leg lifts behind you.
3. Contract your glutes and hamstrings to return to a standing position.
4. Complete the set on one side before repeating with the opposite leg.

Be sure to: Move your torso and leg as one unit while keeping the weights close to your body throughout the movement.

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