Name: Playbook - Ally Yanecek - TABATA: cardio
Uploaded: 2024-01-22T02:28:49.024Z
Duration: 10 min
Description: TABATA: cardio

Set a 10 minute timer for yourself
Watch it… 20 seconds on, 10 seconds off
OR play the following timer (you will only do 10 minutes of this timer, though) 
https://www.youtube.com/watch?v=9LFp15wEbxw&ab_channel=TimerChannel

Circuit: 4 rounds
-    	Jumping jacks
-    	High knees
-    	Burpees
-    	Toe taps
-       30 seconds rest

- Jump feet out to the side and raise your arms above your head 
- Jump back


Modification: take the hop out and step to each position (R step out, L step out, R in, L in)

Jumping Jacks

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Hope back to plank
- Drop belly to floor
- Hop up to squat position
- Jump to ceiling


Modification: tap take the hops out and step into each position; Don’t drop to stomach

Burpees

- About 1 foot in front of you, place a dumbbell, box, crate…
- Hop to lightly tap the object with one foot


Modification: take out the hop and just step to tap the object; tap the floor

Toe Taps

Circuit

TABATA: cardio

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

AMRAP: cardio

PYRAMID: lower body

PYRAMID: upper body

PYRAMID: cardio

SUPERSETS: lower body

SUPERSETS: upper body

SUPERSETS: cardio

NO REPEATS: lower body

NO REPEATS: upper body

NO REPEATS: cardio

KICKBOXING: lower body

KICKBOXING: upper body

KICKBOXING: cardio

COMBO MOVES: lower body

COMBO MOVES: upper body

COMBO MOVES: cardio

FLOOR WORKOUT: lower body

FLOOR WORKOUT: upper body

FLOOR WORKOUT: cardio & abs

BASKETBALL THEME: lower body

BASKETBALL THEME: upper body

BASKETBALL THEME: cardio

BODYWEIGHT: lower body

BODYWEIGHT: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

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