Name: Playbook - Cate Sanders - Bodyweight TABATA
Uploaded: 2024-11-16T23:00:59.397Z
Duration: 30 min
Description: Bodyweight TABATA

Full Body-Bodyweight TABATA 

Warm up: Before you begin, I recommend completing a dynamic warm up video and/or some light cardio.

After you complete this workout, please let me know how it went! I love feedback.

Get after it, and make yourself proud!

🤍Cate

TABATA
20 seconds x 8
Alternate between the two exercises in each circuit for 8 total rounds. You must complete all rounds(8 minutes) of one circuit before moving onto the next. Rest 2 minutes between each circuit.

- Toes out, knees open, feet hip width apart
- Push your hips back and down as you lower to parallel, and reach for ground
- Explode/jump up from the bottom of the squat
- Land softly

Touch Jumps

- Sit back and down into a deep squat
- Gently pulse up and down(micro movements) keeping legs burning and under tension

Pulse Squats

TABATA Circuit 1

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up
*Drop to your knees for modification

Push-ups

TABATA Circuit 2

- 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

-Hands behind head, elbows open
-Sit into a squat
- As you come up, pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Standing Cross Crunch

TABATA Circuit 3

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bodyweight TABATA

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