Total Body Tabata Workout 3-18-20
This is a zoom video gone wrong, but you will still be able to follow along 🙁 Part of the learning curve. It will be better tomorrow 🙂
Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 6 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**
- Prisoner Split Squats (20s Each Side): *Hold Weight as tolerated *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Challenge for 20s per Side *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
- Dive Bomber Push-Up: *Corkscrew Elbows In *Lift Collar Bones 1″ *Similar to a Cobra & Downward Dog Combo *Modify with Small Dive Bomb or Kneeling Push-Ups – Use Fists as needed to reduce stress to Wrists *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
- KB Goblet Squats: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Holding Weight in Hands Chest Height > Drive Elbows in toward Torso *Hinge from Hip & Squat *Limit Forward Bend at Waist *Get to 90 degrees if possible *Touch a Big MB or 12″ Step can help! *Challenge with heavy load as tolerated *Modify without adding weight *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
- Reverse Wood Chops *Hold Weight as tolerated *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Use Legs to help Arms *This is a Fast Movement! *Start in Kneeling position > Pivot > Rotate and Stand > Repeat *Keep Hands below chest *Modify with Kneeling *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)
- DB 1 Arm Rows (20s Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Start with staggered feet and hinge forward from hip *Keep elbows in and squeeze shoulder blades at end ROM *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Stationary Sprinters Lunges (20s Each Side): *Opp. Arm & Leg *Drive Elbows *Slight Forward Lean *Modify with Back Lunges or any type of Lunge/Step-Up *For those who can Explode Up from the ground, push them to do more *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
Finisher: 5 Yard Lateral Shuffle:
*Shuffle Right to Left, attempting to touch as many Cones as possible *Stay in Athletic Position *Relax Heels *Modify with Bikes *Keep Belly in for added Stability – Breathe rhythmically
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – They should be here before leaving. Emphasize slow deep breaths.
I hope that you get a chance to give this workout a try soon.
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Brien
Telephone: 650-654-4604
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