Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform each Tabata Combo for 20s with 10s for 12 Sets Total before moving on to the next Combo. Tabata #4 is to be performed as a group for 2-3 Sets each.
For Example in #1: 20s of Jump Squats, 10s Rest, 20s Split Squats, 10s Rest, 20s Jump Squats, 10s Rest, 20s Split Squats, and so on until you reach 3 Minutes of each Exercise (6 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, 12 Sets, 30s Transition Time after Completing all 12 Sets*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
Leg Blaster Tabata #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
- DB/KB/MB/Weighted Object Split Squats (3 Sets Each Side): *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:
- 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)
- 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:
- Imaginary Cone/Marker – 5 Yard Shuffle: *Stay Low with Shuffle *Relax Heels * Breathe rhythmically
- Power Burpees: *Start on stomach *Hands below chest fingers spread *Lift Collar Bones 1” *Explode up and repeat but PAUSE for 1 second and 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 6 Sets
- 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
- 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.
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Brien
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