Name: Playbook - Mariah Henke - W2/D3 20 Minute Tabata
Uploaded: 2023-01-04T20:38:55.323Z
Duration: 20 min
Description: W2/D3 20 Minute Tabata

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.

- Start with feet together
- Jump one foot back and the other foot forward lowering until knees are 90 degrees
- Quickly jump your back foot forward and front foot back

Switch lunges

- 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

Round 1

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

Round 2

- 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

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

Round 3

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

-Keep your abs contracted to support your lower back and tuck your chin in as you lean back. 
-Just before your shoulder blades touch the floor, stop leaning back and hold this “Out” position. 
-Then lift your upper body back up away from the floor and draw your knees in towards your chest to return to the “In” position.

In and out abs

Round 4

W2/D3 20 Minute Tabata

W1/D1 Legs & Shoulders

W1/D2 Back & Tris

W1/D3 25 Minute EMOM

W1/D4 Chest & Bis

W1/D5 Full Body

W2/D1 Legs & Shoulders

W2/D2 Back & Tris

W2/D4 Chest & Bis

W2/D5 Full Body

W3/D1 Legs & Shoulders

W3/D2 Back & Tris

W3/D3 Sprints

W3/D4 Chest & Bis

W3/D5 Full Body

W4/D1 Legs & Shoulders

W4/D2 Back & Tris

W4/D3 Tabata

W4/D4 Chest & Bis

W4/D5 Full Body

W5/D1 Legs & Shoulders

W5/D2 Back & Tris

W5/D3 20 Minute EMOM

Dylan

W5/D4 Chest & Bis

W5/D5 Full Body

W6/D1 Legs & Shoulders

W6/D2 Back & Tris

W6/D3 Sprints

W6/D4 Chest & Bis

W6/D5 Full Body

W2/D3 20 Minute Tabata

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