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.

1

Jump Squat

1. Start with your feet shoulder width apart. 2. Start by doing a regular squat (sit back into heels, drive hips back, chest proud), then engage your core and jump up explosively. 3. When you land, ...

2

Forward Lunge

1. Stand tall with feet hip-width apart. 2. Take a big step forward with right leg. Start to shift weight forward so your heel hits the floor first. 3. Lower your body until right thigh is parallel...

3

glute bridge

1. Lie faceup with your arms at your sides, your knees bent, and your heels on the ground. 2. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line. 3. Hold fo...

4

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 k...