Name: Playbook - JTM FIT - Bodyweight Workouts: Cardio / Core TABATA Workout
Uploaded: 2024-05-04T19:21:38.255Z
Duration: 20 min
Description: Bodyweight Workouts: Cardio / Core TABATA Workout

Warm Up: Perform the each exercise for 30 seconds one after the other with minimal rest in between exercises. Do 2 sets.

- Jumping Jacks
- Walkouts 
- High Knees
- Hollow Body Hold

15 Minute TABATA Workout: Perform each exercise for 20 seconds with 10 seconds rest in between exercises. Do 5 total sets. 

*Once you finish the hollow body hold you will rest 10 seconds then start your next set with the double under’s

- Double Under’s
- Hollow Rocks
- Vertical Jumps
- Extended Plank
- Burpees 
- Hollow Body Hold

Perform the each exercise for 30 seconds one after the other with minimal rest in between exercises. Do 2 sets.

- Jumping Jacks
- Walkouts 
- High Knees
- Hollow Body Hold

- Start by standing with your feet together and arms to your sides
- 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 
- Try and be light on your feet throughout

Jumping Jacks

- Start standing
- Bend your knees and hinge forward placing your hands on the floor
- Walk your hands forward until you are in a high plank position. Hold for 1 second
- Walk back up to the starting position

Walkouts

- Run in place bringing your knees above the crease of your hips
- Pump your arms with your high knees as if you were sprinting. Opposite arm opposite leg
- Keep good posture throughout

Modifications: only bring your knees up as far as you feel comfortable

High Knees

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead and upper back slightly off the ground 
- Keep tension through the body throughout the hold
- Keep that lower back pinned to the ground!

Modifications: hold arms to your sides and or bend your knees. The more you bend your knees the easier it will be

Hollow Body Hold

Warm Up

Perform each exercise for 20 seconds with 10 seconds rest in between exercises. Do 5 total sets. 

*Once you finish the hollow body hold you will rest 10 seconds then start your next set with the double under’s

- Double Under’s
- Hollow Rocks
- Vertical Jumps
- Extended Plank
- Burpees 
- Hollow Body Hold

- Jump rope with the rope passing under your feet twice with each jump
- Try and keep legs relatively straight when you jump
- The wrists should be doing most of the work
- Really flick those wrists quick to get the rope to go around twice

Modifications: do regular jump rope

Double Unders

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead. Upper back is slightly off the ground 
- Keep tension through the body throughout 
- Rock your body forward and back
- Don’t rock up so far that your feet touch the ground and don’t rock so far back that your legs are at 90 degrees. Find that middle ground

Modifications: hold hands to your sides and or bend your knees while rocking back and forth

Hollow Rocks

- Stand with feet between hip and shoulder width 
- Hinge at the hips and bring your arms back behind your body. Keep your chest upright 
- Aggressively swing your arms forwards while jumping as high as you can 
- Land softly and with bent knees and repeat 

Modifications: don’t jump as high and or place sometime padded but firm underneath your feet

Vertical Jumps

- Start in the forearm plank, elbows under the shoulder, protracted shoulders, tight core, glutes squeezed, and feet together
- Walk your arms forward into an extended forearm plank and hold 
- Make sure to maintain perfect plank position throughout!

Modifications: shorten how far you extend your arms in front of your body. The further you extend out the harder it will be

Forearm Extended Plank

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back to the high plank position
- Do a push up bringing your chest to the floor
- Press your body back up and jump your feet under the hips
- Jump up in the air and bringing your hands over your head

Modifications: take out the push-up. Take out the jump. Instead of jumping backward into your burpee and jumping back in, just step out and back to the high plank and then step back in to stand tall

Burpees

15 Minute TABATA Workout

Bodyweight Workouts: Cardio / Core TABATA Workout

Przemek

12min on the clock, high intensity and more reps💪💪💪 Needed it after Easter break😉👍

High intensity for a short workout, good workout after downtime (injury plus a bad case of the flu put me out for 6 weeks, 🤮)

Colin

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James Nguyen

Just a little warm up before NY Shred💪💪💪

Pretty good for not having a gym available

John

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Robby

Sandor

Brandon

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Amazing… I died. Do it outside go an even bigger challenge.

Great, Only time for 3 Rounds due to work but I’ll take it. Q: what is a good modifier for hamstring walkouts ? Had a PCL fix and doesn’t really like em’.
Thx

Matty

Love the new body weight content 👍🏽👍🏽👍🏽💪🏽💪🏽

Jason

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I can feel my core engage a lot on this workout thanks JTM💪🏼💪🏼🫵🏼🫵🏼🫵🏼

First time trying this one 💪🏽💪🏽💪🏽💪🏽🔥🔥🔥🔥

Good controlled workout 🏋️‍♀️ I need to practice theses

Amanda

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Nick

Wow. So much tougher than it looked! Excellent

Michael Gallagher

Arm killer. I was praying for the dips to start. First time I enjoyed dips so much. I think pike push up is my weakest point.

Adam

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James

Awesome end of the year 2023 workout💪💪💪

Tony

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Kaiden

Markus

Andrew Hartman

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Nabeel

Hannah

Had a little bit of a break last month back at it while raveling for work. Good one!!

Rob Kelly

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Miso

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Hell of a workout... just showed me how weak I am after summer holiday break🥵🙈

Angelo

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Yup, bodyweight can still kick  your butt💪💪💪

Simon

Sean

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Awesome if you travel and don’t have gym around.

Tomasz

Great way to start my body weight workout while traveling!

Maria

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Great workout for a rainy day when you don’t want to leave the house! Might try some of these exercises with a weighted vest next time I do it

Bodyweight Workouts: Cardio / Core TABATA Workout

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