Name: Playbook - Heather Black - Tabata
Uploaded: 2021-01-18T11:47:15.156Z
Duration: 20 min
Description: Tabata

LEVEL 1

8 minute alternating tabatas

tabata 1:
knee tucks
heel touches

tabata 2:
side planks
(alternating sides each interval)

rest 1 minute between tabatas

LEVEL 2

4 Minute Tabatas

Tabata 1: knee tucks

Tabata 2: heel touches

Tabata 3: side planks, left

Tabata 4: side planks, right

Rest 1 minute between each tabata

Tabata workouts consist of intervals of 20 seconds work/10 seconds rest.

8 minute alternating tabatas

tabata 1:
knee tucks
heel touches

Start seated either on the ground or on a chair or bench with your hands beside you.

Lean slightly backward and extend your legs fully outward. Your legs or feet do not touch the ground. 

Draw your knees toward your chest, then return your legs to full extension. 

Continue this pattern for the prescribed amount of reps.

Knee Tucks

Rest

Start by lying on the ground with your knees bent and feet flat on the floor. Arms are resting by your side.

Raise your shoulders off the ground and lean to one side, touching your heel with your fingertips.

Lean to the other side and touch the opposite heel. 

Continue leaning side to side for the prescribed amount of reps.

(Typically, right + left = 1 rep.)

Heel Touches

Level 1, Part 1

tabata 2:
side planks
(alternating sides each interval)

Support yourself on your side with your elbow directly under your shoulder.

Keep shoulders and hips stacked on top of each other.

Use your obliques to keep yourself in a tight, rigid position for as long as prescribed (or as long as possible). Switch sides and repeat.

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

Tabata

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