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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

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.

2

Reverse Lunge

1. Stand tall with feet hip-width apart.
2. Take a step back with right leg. Start to shift weight back so the ball of your 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 toe 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

push up (plyometric - continuous)

1. Start in a push-up position with your hands beneath your shoulders and your legs straight behind you.
2. Lower your chest to the floor.
3. Immediately push your body up, explosively, so that your hands leave the floor.
4. Upon landing, immediately begin your next repetition.
5. Continue for the remainder of the set.

Be sure to: Keep your body in a straight line with your hands directly under your shoulders.

You should feel it: Working your chest, shoulders, and arms.

To decrease intensity: Bring knees to the mat, or remove the explosive piece and perform regular push-ups.