Name: Playbook - Christina Relke - Bodyweight Tabata
Uploaded: 2024-03-16T00:07:23.455Z
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!

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

Thermal Warmup

T-Spine Rotation with Rib Grab

Cat/Camel Hip Flexed

Dorsiflexion from Half Kneeling with Dowel

Warm Up

20 sec of work/10 sec of rest each round

4 exercises each round:
1. Burpee
Note: Jump is optional. Step back instead of jump back into plank position as an alternative

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

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

4. Sit Ups
Note: Alternatives are Crunches or Hinge Crunches

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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Bodyweight lateral lunge

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

- Lying face up with knees bent and feet flat on floor
- Curl head and shoulders off the floor engaging core
- Return to starting position under control

Bodyweight Tabata

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