Name: Playbook - Mariah Henke - W4/D3 Tabata
Uploaded: 2023-01-04T20:38:55.402Z
Duration: 16 min
Description: W4/D3 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.

- 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

- 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

- Place your hands on the front edge of the bench just outside hips
- Place your feet on another bench in front of you and a weight plate on your lap
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Weighted bench dips

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

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

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

Cross body mountain climbers

Round 4

W4/D3 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/D3 20 Minute Tabata

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/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

W4/D3 Tabata

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