Hold That Tabata

Hold That Tabata
Print Workout Here
I’m bringing the weight game to this Tabata and it’s great. These isometric holds are gonna burn ya real deep! I hope you love this 19 min burner!

What you will need:

Just yo’ sexy self + 2 weights – 1 used 15lbs and man it’s a workout!

Warm-Up:

Jump Rope + Squat & Side Reaches & + Squat with Bang Bang Arms
NOTE I do a quick warm up, you may need longer so please take one

Workout: 20/10 4x each move before moving on to the next then repeat the set 1 more time

Squat Hold – Grab a weight in each hand and place the weights on your shoulders and let them rest there. Make sure your core is tight and then squat as low as is comfortable. Hold it there for 20 seconds. You can hold 1 weight at your chest as well if both together is too heavy. Try and keep the weight above your hips though and don’t put pressure on your low back
Bicep Holds –With your wrists facing each other lift the weights so your arms are 90 degrees. Make sure your feet are in a neutral position, not staggered, and engage your core so you don’t arch your back. If you arch the weight is too heavy. If you find you are arching then drop one weight and just hold 1 weight between both hands.
Bridge Hold– Laying on your back roll your hips and squeeze your bum so your back is flat to the floor and glutes are engaged. Place the weight in on your pelvic/hip bones. Lift your hips to the sky and raise and hold it there. If you feel your back then remove the weight and/or do continual raises.
Plank Back Row Holds –In a plank position either from your toes or your knees grab a weight in one hand make sure you are a straight line from your head to tailbone, no curve in your back. Contracting through your back bring the weights up towards your hip and hold it there without shifting through your hips and body. Make sure you squeeze your back. You don’t want to bring the weight towards your chest it’s all about the hips here ladies.
Modification: you can do this from standing and just focus on your back, your abs will still be working hard don’t worry! With a weight in both hands hinge forward in your hips bending your knees slightly. Make sure you are a straight line from your head to tailbone, no curve in your back. Contracting through your back bring the weights up towards your hip then lower down slowly. Make sure you squeeze your back. You don’t want to bring the weight towards your chest it’s all about the hips here ladies.

Cool Down/Stretching