Name: Playbook - Justen Mills - Total body Tabata 👹
Uploaded: 2022-08-25T03:23:17.817Z
Duration: 20 min
Description: Total body Tabata 👹

Welcome back!
On todays menu is a body weight Tabata. All you need is 20 minutes to get a nice sweat from wherever you are NO. EQUIPMENT NEEDED! You can use a Tabata timer of your choice but we are going for 20 seconds on and 10 seconds of rest. Start from the top and work your way down 😅

- 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

- 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

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

High Knees

Knees in line with toes on decent 
Land soft after jump 
Constant inhale/exhale

Squat Jumps

- 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)

- 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

- 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

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- 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/lateral ski jumps

- Lying face up with knees bent and feet flat on floor
- Curl head and shoulders off the floor engaging core
- Return to starting position under control

Total body Tabata 👹

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