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Be Better Wednesday Combo Tabata Workout (10/19/22)

Warm-up prior to workout.

WOD: Perform each Tabata Combo for 20s with 10s for 16 Sets Total before moving on to the next Combo. Tabata #4 is to be performed as a group for 4 – 6 Sets each.

For Example in #1: 20s of Jump Squats, 10s Rest, 20s Single Leg Deadlifts, 10s Rest, 20s Jump Squats, 10s Rest, 20s Single Leg Deadlifts, and so on until you reach 4 Minutes of each Exercise (8 Sets of each) ALLOW approximately 30s Rest after each numbered Tabata (depending on Group).

*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 16 Sets, 30s Transition Time after Completing all 16 Sets*

If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.

Leg Blaster Tabata #1:

  1. Squat Hold w. DB/KB/MB/Weighted Object Reverse Lunge (Alt. Sides): *Hold weight to Increase Intensity or go Lower *Feet Hip Width *Hinge from Hip & Squat *Move from Core as you Step Back into Lunge *Lift Collar Bones 1” *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
  2. DB/KB/MB/Weighted Object Single Leg Deadlifts (4 Sets Each Side): *Hinge with eyes straight ahead *Hold Weight on the Side of the Bent Knee *Lift Collar Bones 1” *Squeeze Shoulder Blades *Keep Head Back & Eyes Forward *Modify without Weight or Holding onto something stable *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up

Upper Body Blaster Tabata #2:

  1. DB/KB/SB/Plate Bent Over Rows: *Lift Collar Bones 1” *Hinge from Hips – High Hips – Not a Squat *Squeeze Shoulder Blades – Hold for 2s *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
  2. Equalizer/Chair/Table Kneeling Triceps Ext: *Bring Knees Farther Back to Increase Intensity *Avoid using Shoulders *Lift Collar Bones 1” *Bend & Extend Elbows *Get Full ROM *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up

Agility & Power Tabata #3:

  1. Imaginary Cone/Marker – 5 Yard Shuffle: *Stay Low with Shuffle *Relax Heels * Breathe rhythmically
  2. Power Burpees: *Start on Stomach *Hands Below Chest, Fingers Spread *Lift Collar Bones 1” *Explode Up & Repeat but PAUSE for 1s & Release Hands prior to Explosive Get Up *Modify as needed *Keep Belly In *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up

Tabata Finisher: Group Tabata #4: 20s x 10s x 8 Sets

  1. Moving Squat w. Side Steps: *Squat with Side Steps in Squat Position > Bring Right Hand to Left Foot while bringing Right Leg to Left > Switch, Moving Forward & Back *Breathe rhythmically
  2. TRX/BW Jump Squats: *Keep TRX in Hands with Elbows Bent at approx. 90 Degrees – TRX is used more for Balance as an Anchor than to Assist – Try not to Extend Arms *Stay Vertical with Body Position – Maintain Shin Angle *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips – Lower Butt to Ground *Modify with TRX or BW Squats *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up

I hope that you get a chance to give this workout a try soon.

Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new I AM A PRIORITY Coaching Program starting Monday!

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Your friend & coach,

Brien

Telephone: (650) 514-6679

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