Lean Mean TABATA Machine
This workout is a TABATA interval set mixed with cardio drills. Start with exercise 1A and complete six rounds of 20sec work and 10sec rest. Then move on to exercise 1B and perform 2-minutes straight of the cardio drill. Continue this pattern through the workout… 6 rounds of exercise A (20sec work : 10sec rest) followed by 2-minutes straight of exercise B
(TABATA 20s:10s )x6 + 2min Cardio
1A- Reverse lunge
1B- Jump rope alt. feet
2A- DB push-up row
2B- Run in place
3A- Crossover lunge
3B- High knee skip
4A- Lunge hold curl press
4B- Jumping jacks
5B- Foot criss cross
6A- Alt. suitcase crunch
6B- Plank leg lifts
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
DB PUSH-UP ROW
Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.
RUN IN PLACE
Run in place like a boss!
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
HIGH KNEE SKIP IN PLACE
Skip high in place.
LUNGE HOLD CURL PRESS
8 reps each, while holding a lunge stance, curl and press your weights overhead.
Your high school gym class favorite.
Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.
FOOT CRISS CROSS
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.
ALT SUITCASE CRUNCH
Alternate lifting right and left leg up with sit-ups.
PLANK LEG LIFTS
Hold your body straight as a board while alternating leg lifts right and left.