I WANNA TABATA
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 Cardio Workout
1A- Overhead forward lunge
1B- Run forward back 3 step
2A- Squat and overhead press
2B- Carioca 3 step
3A- Side bridge row
3B- Square drill- hop scotch 1 foot
4A- Alt single leg squat jump
4B- Run in place
5A- Alt superman
5B- Side plank
OVERHEAD FORWARD LUNGE
Hold hands overhead and step straight forward into a lunge. Alternate right and left legs.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
DEADLIFT CURL & PRESS
Keep back flat hinging from hips, curl and press weights overhead at top.
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.
SIDE BRIDGE ROW
Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)
SQUARE DRILL – HOP SCOTCH 1 FOOT
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
ALT. SINGLE LEG SQUAT JUMP
Stand on 1 leg and squat down and jump up keeping good knee alignment.
RUN IN PLACE
Run in place like a boss!
Alternate lifting opposite arm and leg while laying face down.
Hold body straight. To modify, go from knees.