Name: Playbook - Heather Black - Tabata 2
Uploaded: 2021-01-18T11:44:55.295Z
Duration: 20 min
Description: Tabata 2

Tony

Level 1 

4 minute tabata
hollow body hold

4 minute tabata
bicycle crunches

4 minute tabata
side plank crunches (switch sides each interval)

4 minute tabata
plank jacks

1 minute additional rest between tabatas

Level 2

4 minute reverse tabata
hollow body hold

4 minute reverse tabata
bicycle crunches

4 minute reverse tabata
side plank crunches (switch sides each interval)

4 minute reverse tabata
plank jacks

1 minute additional rest between tabatas

*remember! a tabata has intervals of :20 of work followed by :10 of rest for 8 rounds (4 minutes total)*

4 minute tabata
hollow body hold

4 minute tabata
bicycle crunches

4 minute tabata
side plank crunches (switch sides each interval)

4 minute tabata
plank jacks

1 minute additional rest between tabatas

Start by lying on the ground with your legs extended, toes pointed, and arms stretched overhead.

Tuck your pelvis and activate your core muscles as you raise your shoulders and legs. Imagine that your spine and hips are glued to the ground. 

Hold this “hollow” position for the prescribed time or for as long as possible. 

(To decrease the difficulty, bend your knees.)

Hollow Body Hold

Rest

Lying on the ground, bend your knees at a 90 degree angle. 

Gently rest your hands behind your head, but don’t pull on your neck.
 
Lift your shoulders off the ground and try to touch one knee with the opposite elbow. Quickly switch legs and repeat. 

Continue alternating legs and elbows in a steady fashion, resembling the pedaling of a bicycle (thus the name).

Bicycle Crunches

Support yourself with your elbow directly under your shoulder.

Keep shoulders and hips stacked on top of each other (don’t lean forward).

Use your obliques to keep yourself in a tight, rigid position as you draw your top knee and elbow together. 

Return to the starting position and repeat for the prescribed amount of reps.

(To decrease difficulty, bend the bottom knee and place it on the ground.)

Side Plank Crunches

Begin in a full plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.

Like the motion of a jumping jack, jump your legs wide and then back together. 

Jump as quickly as you want, but keep your pelvis steady and don't let your hips rise toward the ceiling.

Repeat for the prescribed amount of reps.

Plank Jacks

Level 1

*remember! a reverse tabata has intervals of :10 of work followed by :20 of rest for 8 rounds (4 minutes total)*

4 minute reverse tabata
hollow body hold

4 minute reverse tabata
bicycle crunches

4 minute reverse tabata
side plank crunches (switch sides each interval)

4 minute reverse tabata
plank jacks

1 minute additional rest between reverse tabatas

Tabata 2

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