Name: Playbook - Michelle Siegel - Week 3 Tabata
Uploaded: 2021-01-18T11:47:22.177Z
Duration: 55 min
Description: Week 3 Tabata

She’s the best! SO good! And always creative. Nothing ever feels stale with her workouts. LOVE LOVE LOVE

Gavin

We are taking the powered up version of Week 2 and add two tabata blocks to each day. 

Add 4 min tabata of your choice before and 4 min after each workout. 

Tabata means going anaerobic and doing ALL-OUT MAX effort cardio for 20 seconds then 10 seconds rest for 4 min straight through. Choose any cardio modality you like. Some examples are: Slam a dead weight slam ball onto the ground super hard and fast while standing or kneeling, jump roping really hard, bike on super hard tension etc etc. 

Adding the tabata will rev up your metabolism and help you loose weight in the long run. After doing Week 1 and The powered up Week 2, your body is ready to take it to that next level. 

Message me if you have any questions! I’m here for you 🙏.

We are going back and forth from a barre booty slider move to a core move keeping your body in a fat burning mode the entire time 🔥.

Make sure to apply pressure into the slider as you move from front to back and again back to front. 

Keep your shoulders stacked over your hips and maintain a 90 degree angle in your knees. 

Find a rhythm like you are dancing. Make the movement flow.

Slider Pendulum Lunges

Make sure to keep your stabilizing elbow under the shoulder without collapsing. 

Keep your upper/playing leg in front of the bottom leg to avoid spinal torque.

Hip Dop Leg Pull Front

Engage your adductors (inner thigh muscles) every time you pull that leg back in. Fully fire the gluteals and all the pelvic muscles when you are in 5th position (heel to toe or toe to heel).

Plié to 5th

Maintain your body in a 100’s position (like in pilates) without fluttering the arms. Just maintain tension in your core as you scoop your leg around.

Single Leg Scoops

Barre Slider Booty and Core

Give this your Mac effort and load the weights moderately to heavy. 
Build up lean muscle mass so you can burn fat at rest 💃👙

Hinge the hip and fire up the gluts. Finish the movement standing tall (don’t kick the torso back)

Kettle Bell Swings

Pull the shoulders down and away from your neck before pulling down the elbows to the waist.

Lat Pulldown

You can do this move either as a squat or a deadlift or a hybrid of the two.

Squat Lift to Jump

Do it unilaterally (meaning one sided) as most of us have a dominant side. Start on the weaker leg to create muscle balancing and discourage dominance of the stronger leg.

Prone (Face Down) Hamstring Curls

Max Weight Loss

Go back and forth between Glutes and Hamstrings. Your 🍑🍑🍑 will thank you BIG time for this one!

Use a Slam Ball vs a medicine ball as you want the ball to stay on the ground without bouncing back.

Plié Jump Ball Drops

Once in a bridge, straighten out your knees super slowly to get toned hamstrings AND help prevent muscle strains 👊

Eccentric TRX Hamstring Curls

Make this exercise fluid. The Lunge should flow into the deadlift and right back into a lunge.

Slam Ball Lunge/Deadlift

TRX Slam Ball Booty Burn

Week 3 Tabata

Awesome! Can’t wait to complete the challenge!

Nikita Robinson

Michelle Siegel

Wow! Didn't think it would make me sweat so much! Didn't use sliders (don't have any at home). Made 4 REPs. Loooove it! Now skipping robe! Sorry for my bad spelling. I'm from Germany but grew up in Spain. Thank you sooo much!!!

Week 3 Tabata

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