Name: Playbook - Mariah Henke - 24 Minute Tabata
Uploaded: 2023-03-27T19:16:19.244Z
Duration: 24 min
Description: 24 Minute Tabata

Alternate between the 2 exercises for a total of 8 rounds. Perform 20 seconds of work followed by 10 seconds of rest. Once you finish each circuit, rest for 90 seconds before moving onto the next circuit. Each circuit will take 8 minutes.

- Begin with a barbell overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press the barbell back up overhead

Push press

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Round 1

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Round 2

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

Round 3

24 Minute Tabata

20 Minute Tabata

16 Minute Tabata

24 Minute Tabata

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