We’re heading back to Tabata-land with this workout.
REMINDER – for this workout, you will need a stopwatch or interval timer. Trying to watch a wall clock while doing this workout is not so easy.
Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction
Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP
1 Arm Swing Snatch – 25 reps per arm – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
Exercise #1 – Thrusters
4 minutes done….time to catch your breath
I normally keep my clients rest periods under 2 minutes as a rule, but we all have different levels of fitness. If 2 minutes is too short for you, use your breathing as a guide. When you are breathing “almost normal”, it’s time to workout again.
Exercise #2 – Ab Wheel Roll-Out (or barbell / stability ball roll-out)
Keep breathing… you can also stretch out tight muscles during this break if you are an over-achiever.
Straight Arm Pulldowns – standing – use a rope handle
Alright…you’ve just completed 16 minutes of HIIT/HIRT/Tabata work.
This is the minimum amount of work for the day. Depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata
After that, you’re done for the day.
Stretch and go home
Tomorrow, it’s cardio & stretching (lots of stretching)
Next week….whole new program