Name: Playbook - Christina Relke - Bodyweight Tabata
Uploaded: 2024-03-16T00:07:23.442Z
Duration: 30 min
Description: Bodyweight Tabata

20 sec of work/10 sec of rest each round followed by 60 sec rest after each round before repeating. Total of 4 rounds.

Need alternative exercises? Please read the Tabata overall description for options!

Previously posted: Bodyweight Tabata - Tuesday - 09/12

8-12 minute thermal warm up. Walk, cycle, or run!

Thermal Warmup

Crocodile Breathing

T-Spine Rotation with Rib Grab

Cat/Camel Hip Flexed

Trunk Stability Rotation Knees Flexed

Dorsiflexion from Half Kneeling with Dowel

Tall Kneeling KB Halo

Warm Up

20 sec of work/10 sec of rest each round

4 exercises each round:
1. Squat Jump
Note: Jump is optional. Alternative is Bodyweight

2. Push Up
Note: Alternatives are Kneeling Push Up OR TRX Push up

3. Bodyweight Reverse Lunge - Alternating
Note: Alternatives are Stationary Bodyweight Reverse Lunge (10 sec each side) OR TRX Reverse Lunge

4. Mountain Climbers

Followed by 60 sec of rest after each round before going into the next round

Squat Jump

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Bodyweight Tabata

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