Episode 4: Full Body Tabata | Breakdown

Set your timers to 20 seconds of work and 10 seconds of rest!  Do each tabata set 4 times before moving on to the next tabata set.

Tabata 1

A. Sandbag Swing

Start with legs wider than hip width and slight bend in your knees with sandbag between legs.  As you stand, push your hips forward and swing the sandbag up to eye level.  Return to the starting position with a slight bend in your knees as your bag swings between your legs.

B. Burpee Hop Over

Lay the sandbag lengthwise on the mat.  Start on the left side of the bag do 1 burpee, return to standing and hop over the bag.  Repeat.

Tabata 2

A. Goblet Squat

Start with feet wider than hip width.  Squat down below parallel and then return to standing.

B. Walking Push-Ups

Start in plank.  Your feet will remain stationary throughout this entire exercise.  Walk your left hand to the left one pace and then move your right hand to the left one pace.  Do 1 push-up.  walk your hands to the right two paces.  Do 1 push-up.

Tabata 3

A. Side-to-Side Taps

Using the Balance Trainer, start with one foot on top and the other at the side.  Drive up through the foot that’s planted on the balance trainer.  As you hop over to the other side, replace the foot that’s planted on the Balance Trainer.  Repeat.

B.  Balance Trainer Burpee

Start in plank, hands on the Balance Trainer.  Hop feet around Balance Trainer, jump up and bring feet together to land on the Balance Trainer.  Return to the starting position.

BURNOUT:

1. Single Leg Bridge (R)

Plant your right heel on the Balance Trainer, left leg should be straight up in the air.  Start with your hips hovering 2 inches off the ground.  Squeeze your hips up to the ceiling.  Repeat.

2. Bridge

Both heels should be digging into the Balance Trainer.  Lift and lower your hips.

3. Single Leg Bridge (L)

Plant your left heel on the Balance Trainer, right leg should be straight up in the air.  Start with your hips hovering 2 inches off the ground.  Squeeze your hips up to the ceiling.  Repeat.

4. Heels In Bridge

Both heels should be together and toes should be pointing outwards.  Lift and lower your hips.

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Posted by Facebook on Thursday, August 27, 2015