Workout Wednesday

It's Tabatta Time!

Last week I gave you a great exercise to help create strength in your lower back and muscles that help with posture, core and stabilization. Have you been adding them into your regime?  

Are you ready for a little interval to speed things up?  

Let's talk Tabatta Workout. 

We have done these before and I thought it was time for us to add a little speed and intensity to your week. 

Here is the workout: 

20 seconds on-10 seconds off. 

Do each exercise below full out (in form of course) for 20 seconds. 

Rest 10 seconds and repeat at total of 8 times for each exercise before moving on to next one.

Then rest 1 minute. No more, no less. 

= 5minutes per cycle.

Move to your next set of exercise and repeat. 

** Option: You can add a minute of jump rope in between each cycle or run around the block. 

Start your next cycle of exercises and go. 

Make sure with any exercise you warm-up. Jump rope is an excellent way to warm-up or you can jog around the block, do jumping jacks, mountain climbers, planks and/or quick squats

Exercises:

Jack knife crunches 

(alternate legs each leg counts as a half) 

Push-up with knee tuck

Prisoner Squats (hands behind head to engage your back)

Reverse Narrow Db Row 

(arms close to your body. Hands should finish at hip.)

 Mountain Climbers

(knees into your chest, keep in perfect plank) 

As an option you can record the number of reps each round.  

Ex: Round 1: 10 reps

Round 2: 12 reps

 etc. all the way to 8 rounds. 

This is a fun way to document your progress and challenge yourself the next time you want to take on this same workout. 

The workout total time is: 20 minutes

With a 10 minute warm-up and cool down you are done in 40 minutes.  

Great work and have fun!