Suns Out Guns Out
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
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1A
WIDE NARROW SQUAT JUMP
TIPS:
Alternate wide and narrow foot stance with squat jumps.
1B
JUMP ROPE
TIPS:
Just get after it…
2A
KNEE TO ELBOW PUSH-UP
TIPS:
Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.
2B
JUMP ROPE ALT FEET
TIPS:
If you can jump rope easily, try double unders…
3A
REVERSE LUNGE
TIPS:
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
3B
SIDE SHUFFLE 3 STEPS
TIPS:
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
4A
1/2 TURKISH GET-UP
TIPS:
Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.
4B
SQUARE DRILL- HOP SCOTCH 1 FOOT
TIPS:
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
5A
BURPEE
TIPS:
To modify the burpee, perform without push-up at bottom or without the jump.
5B
QUICK SKIP IN PLACE
TIPS:
Try to have a quick foot contact on the ground, work on foot speed.
6A
V-UPS
TIPS:
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.
6B
SIDE PLANK
TIPS:
Switch from side to side as often as needed for 2mins.