Name: Playbook - Mariah Henke - 20 Minute Tabata
Uploaded: 2023-03-27T19:16:19.239Z
Duration: 20 min
Description: 20 Minute Tabata

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

Round 1

Alternate between the 2 exercises for a total of 4 rounds. Perform 20 seconds of work followed by 10 seconds of rest. Once you finish each circuit, rest for 1 minute before moving onto the next circuit. Each circuit will take 4 minutes.

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push

Bodyweight dips

- 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

Round 2

- 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

- 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

Round 3

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Round 4

20 Minute Tabata

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