Sweaty Workout –Tabata Training 20/10 – Print Workout Here
Warm-Up
- Sumo squats + jogging on the spot
Workout
- Shuffle – Using whatever space you have to shuffle side to side back and forth. Don’t worry whether it is two shuffles or six back and forth – it’s all cardio and it helps!
- Skater lunges – Think Olympic power skater, and that’s exactly what you’re doing. Lunging deep into your front leg, take your opposite leg behind you and off to the side, while your back leg stays straight and the front leg is in a deep 90 degree bend. Jump this back and forth for optimal cardio burn!
MODIFICATION: “walk” into the lunges instead of jumping back and forth. - Triceps push-up with plank walk – Complete one triceps push-up (hands directly underneath your shoulders, and elbows tight towards your side), followed by a plank walk where you drop down to your elbows and then back up to your hands again. Alternate which elbow comes down first so you’re taking the brunt of your weight on both sides. Awesome arm workout ladies, but keep those hips up!!!
MODIFICATION: Use your knees for both the push-up and plank walk, or just one. Your goal is to let your chest touch the ground – not your hips. - Thread the needle bridge lifts, left – Best to watch the video for this! However, think about the thread the needle stretch you do lying on your back for your hips, with your foot overtop of your opposite leg, just below the knee. From here, make it a workout by lifting your hips up and down.
- Thread the needle bridge lifts, right – Same as above
- Back extension hold – Lying on your stomach, cross one forearm over the other and rest your forehead on top. Take your feet together, and then lift both your upper and lower body to create a contraction through your lower back. Be sure to have a neutral neck, breath, and only go as high until you feel the contraction.
MODIFICATION: If you feel this too intensely through your lower back, keep your feet on the ground, and lift only your chest.
Do these without a break 4x through
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy