Friday, July 26, 2019

Cardio + Core 



Work as hard as you can during your short bursts of work, rest for half the time you worked, then go again! Traditionally, Tabata is 20 seconds of work with 10 seconds of rest in between rounds of the same exercise for 8 rounds (4 minutes straight). You’ll never want to do that exercise again once you get through all 8 rounds! This week we will vary the times of the intervals but rest assured you’ll always have double the time to work that you do to rest (it’s hard, but so worth it).

For today…

40 seconds on, 20 seconds rest x 8. You can rest up to 2 minutes between Tabatas.


40 sec work, 20 sec rest x 8 of ONE EXERCISE ONLY

  1. Lateral Bound + Low Squat Jack

  2. Lunging DB Bent Over Row + 3 Lunge Jumps

  3. Pushup + Frog Hop

  1. Lateral Bound + Low Squat Jack


    • Push off your outside foot and jump as far laterally as possible.

    • Stay low the entire time - hips never fully extend.

    • Keep knees behind toes.

    • Regression: take jump out and just step side to side, can keep squat jack or you could just squat wide and squat narrow.

    • Challenge: Add a band.


2. Lunging DB Bent Over Row + 3 Lunge Jumps


  • Light DB’s to start.

  • You’re alternating which leg is in front for the bent over rows.

  • Make sure you keep your chest almost completely on your thigh as you perform the bent over rows.

  • Regression: Lighter DB’s or take out the lunge jumps and just perform 3 reverse lunges.

  • Challenge: Heavier DB’s.


3. Pushup + Frog Hop


  • Just like a burpee with a pushup, except you won’t stand after you land in a squat.

  • Keep elbows back at 45 degrees.

  • Make sure chest lowers all the way down, and your butt stays down in line with your head.

  • Land in a wide squat with knees behind toes, weight in the heels.

  • Regression: Walk into a squat after your pushup and/or drop to the knees for the pushup.