Name: Playbook - Michelle Kalinski - Total Body Tabata
Uploaded: 2024-04-08T15:53:57.677Z
Duration: 30 min
Description: Total Body Tabata

Get a quick full body sweat in with this 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!

- Standing with your feet shoulder width apart gripping a band/dowel directly in front of your body
- Keeping your arms straight and maintaining tension in the band/dowel
- Raise the band/dowel up and overhead, lowering it behind you
- Once it is directly behind your body reverse the movement back to starting position

Muscle Focus: shoulder mobility

Shoulder Rotation

- 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

Each arm position

Muscle Focus: full body cardiovascular

Alternating Arms Jumping Jack

Warmup Circuit

Muscles Targeted: glutes, quads, hamstrings, inner thighs

Alternating Lateral Lunge

- Begin in high plank position
- Lower your body completely down to the floor and reach the arms above the head
-Return your palms back under the shoulders and push yourself back up.
- Repeat for time or reps


Muscle focus: chest, shoulders, arms, core

Lay Down Push-up

Tabata Superset 1

- Jump on to a sturdy surface using your arms for momentum 
- Land softly on the surface 
- Stand up 
- Step off and repeat for number of reps/time


Muscle focus: lower body

Box Jump

- Begin with dumbbell in each hand at shoulder height. 
- Dip torso by bending your knees and press dumbbells up overhead
-Lower down with control and repeat for specified reps or time

Muscle Focus: shoulders

Push Press

Tabata Superset 2

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Muscle Focus: lower body and cardiovascular

Skaters

-Start in an elbow plank
-Bring the right arm up and rotate your body to the side. 
-Bring arm back down and repeat on the other side 
-Complete for specified reps or time 

Muscle Focus: core

Rolling Side Plank

Tabata Superset 3

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
-complete for specified reps


Muscle focus: glutes

Glute Bridge

- Begin in high plank position
-Jump or walk your feet towards your arms and immediately jump or walk the feet back
-Complete for specified reps or time. 




Muscle focus: back, shoulders, core, cardiovascular

Total Body Tabata

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