Name: Playbook - Michelle Kalinski - Glutes & Cardio Tabata
Uploaded: 2024-04-08T15:53:57.670Z
Duration: 30 min
Description: Glutes & Cardio Tabata

Get your heart and glutes pumping with this tabata workout. 

Start with the warmup then move to the bulk of the workout. 

You have 4 tabata supersets. In those supersets you will find 2 exercises. You will work 20 seconds on the first exercise, rest 10 then work 20 seconds again on the second exercise. Resting 10 seconds again before repeating that sequence for the duration of the time. 

Rest 1 minute in between supersets. 

Once completed, move on to the 5 minute cooldown. 

And you are done!

- Lay on the floor with your legs bent (optional with a band above your knees) 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out and back in
- Ensure your movement against the resistance is smooth and controlled


Muscle focus: glutes and hamstrings

Glute bridge With Abduction

- Beginning high plank position with shoulder stocked above the wrist, core and glutes engaged on the balls of the feet
- Step 1 foot through while keeping the other leg back above the ground
- begin to rotate your body towards the bent leg and reach up to the sky
- Reverse the rotation to place the arm back underneath the shoulder, step that foot back and repeat on the other side
- Alternate between the two and complete the specified numbers of reps for both sides

Muscle Focus: hip mobility

Lunge & Reach

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable
-Complete specified reps for each side. 

Muscle Focus: core and cardiovascular

High Knees

Warmup Circuit

- Begin with heels on an elevated surface
- Push through your heels to lift your hips up 
- Pause at the top and engage your glutes 
- Lower back down with control
-Complete for specified reps or time


Muscles Targeted: hamstrings, glutes, hip flexors

Elevated Glute Bridge

- Start by standing with feet slightly wider than hip, width apart with toes pointed out
- Making sure the knees track in line with those toes lower down into a squat so that your thighs become parallel with the floor
- Press through the heels, come up 1/4 of the way, lower back down and then come back up to standing
- Complete for specified reps or time



Muscles Targeted: adductors (inner thighs), glutes, hamstrings, quads, calves, hip flexors

Double Pulse Sumo Squat

Tabata Superset 1

Prone Glute Lift

Toe Tap

Tabata Superset 2

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Muscle Focus: glutes

Frog Pump

- Start with a shoulder width stance 
- Take one step out to the side and and immediately push off the stationary leg to replace with the one that was out to the side. 
- Upon landing, immediately push off in the opposite direction, returning to your original start position
-Complete for specified reps or time 


Muscle focus: lower body, cardiovascular

Step Over

Tabata Superset 3

- Place the bottom of your shoulder blades on the edge of a bench and the weight across your hips
- With both knees bent to 90 degrees and hip width apart, lower your glutes down
- press back up through the heels to starting position
-Lower down and repeat for specified reps or time 


Muscle Focus: glutes

Hip Thrust

- Keep your chest up holding two dumbbells at your shoulders or at your sides or without 
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
-complete specified number of reps for each side, alternating between the two


Muscle focus: quads, hamstrings, glutes

Glutes & Cardio Tabata

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