Alota Tabata

  • Warm up: Repeat the following 4 times (i.e. 4 rounds)
    • 1 minute jog/easy run
    • 15 lunges
    • 10 push ups
  • Strength portion– 4 rounds
    • 10 Stiff leg dumbbell deadlift
    • 5 back squats
      • Keep your weight in your heels and go low enough that your butt drops below your knees
  • HITT Workout –Alota Tabata
    • NOTE:
      • A Tabata = 20 seconds work and 10 seconds rest for 8 rounds (i.e. a total of 4 mins for each tabata)
        • take a minute rest between tabata #1 and tabata #2 etc. etc.
    • Tabata #1 – Pushups 
    • Tabata #2 – Bike
      • (note: the 20 seconds of work should be an all out sprint with medium-high resistance)
    • Tabata #3 –Flutter kicks
    • Tabata #4 –Burpees

moves-month-12-4Stiff leg dumbbell deadlift ^

flutter kicks

Flutter kicks ^

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