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. Warm up before beginning workout. 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. Then, move onto the next exercise. Total time for each Tabata = 4 minutes.
| Exercises | NOTES |
|---|---|
|
1
squat jump - continuous |
|
|
2
Jump Cross Punches |
1. Stand with feet just outside of shoulders and hands behind head.
2. Sit back and down into squat position, keeping knees behind toes.
3. Immediately jump vertically by extending through hips.
4. Pull toes to shins in mid -air to prepare for landing.
5. Land in squat position and immediately repeat the same movement.
Be sure to: Do not pause at bottom of movement. Keep chest up during the jump. Extend hips completely during jump. Land softly with hips back and down.
You should feel it: Working your hips, knees and ankles.