Name: Playbook - Ashley Parker Angel - W3/D2 Bodyweight Tabata Interval Workout
Uploaded: 2022-04-27T22:00:00.201Z
Duration: 20 min
Description: W3/D2 Bodyweight Tabata Interval Workout

Get sweating with this equipment-free interval workout. The perfect intro to Tabata.  ----------- Get ready to move fast with these 4 Tabata interval sets (20 seconds of work, and only 10 seconds rest, for 4 minutes)! Keep your heart rate up working as hard as you can during the "work" phase of the interval. Complete as many repetitions as possible during that time -- be sure to track and record how many repetitions you do!   This will test skills such as speed and power, but also strength endurance and can be used to find your lactate threshold heart rate!

Run In Place

- Start in a pike position
- Walk your hands forward into a high plank
- Walk your feet toward your hands, returning to the piked position
- Repeat moving forward

Inchworm Walk

- Get into a high plank position with one foot forward next to your hand
- Lift your hands off the ground and twist through your torso, turning your chest toward the leg that is forward and reaching up to the sky
- Return to the starting position
- Switch sides and repeat to the opposite side

Runners Stretch

Circuit #1

Rest

- Take a large step backward and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor
- Jump into the air and switch leg positions, landing into a lunge on the opposite side 
- Repeating back and forth for time or reps

Bodyweight Alternating Jump Lunge

10 Second Rest

- Stand you’re your feet just outside shoulder width 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Squat Jump

- Start by standing with your feet together -
 In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

Circuit #2

- Lying with your hips and legs bent to 90 degrees 
- Keeping your chin tucked, gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Make sure your lower back stays in contact with the pad or floor

Ab Crunch

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle Crunch

Knee Up Crunch

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel Tap

Circuit #3

- Start in pike position, your hips raised as much as you can, keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push-up

- Start in a high plank position
- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross Body Mountain Climbers

Plank To Push Up

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear Crawl

Circuit #4

- 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

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squat

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

Mountain Climber

Circuit #5

W3/D2 Bodyweight Tabata Interval Workout

You’ve couldn’t have done this exercises any better than ME !!! - ha ha ha !!!  I’m a work of action, not quite perfected yet !!! 👍💪

Denise

It was just what I needed to start my day!

For a beginner, it was motivating to get me going !!!  Thank you !!!

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OMGosh, if only you could see me exercising at school, where I teach…. Engaging my students with fitness:  kindergarten style !!! lol 😉

Amazing first workout of year 34 for me! Sweat!

Rachel Jones

Daniel

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Not as hard the second time round! I'm feeling the burn, baby! 🔥

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Boy this right here, got me motivated and I felt more comfy doing this in my home instead where 100 people can see me.

W3/D2 Bodyweight Tabata Interval Workout

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