Name: Playbook - Justen Mills - Tone up Tabata
Uploaded: 2022-08-25T03:23:17.830Z
Duration: 25 min
Description: Tone up Tabata

We’re back with another Tabata crusher for you! This one is a mix of dumbbells and body weight exercises guaranteed to make you stronger than you started!

When the workout starts, you will begin with the air squats and work your way down to the snatches. Once that round is complete you will go back to the squats for another round. You will complete 5 total rounds! LETS GOOOO

- 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

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

Mountain climbers

High Knees

- 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

Air squats

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Keep core tight 
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Keep the dumbbells by your shoulders and chest up 
- Hold breath as you decent 
- Push your hips back as you lower down 
- Reach parallel and come back up
- Exhale and rest

Dumbbell squats

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups (modified)

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- Chest upright for quads 
-Chest forward for hamstrings

Body weight walking lunges

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Tone up Tabata

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