Name: Playbook - Miranda Criner - Bodyweight Tabata
Uploaded: 2022-06-16T22:06:23.134Z
Duration: 30 min
Description: Bodyweight Tabata

Today is Tabata with JUST your body! If you want to add bands or weights, GO FOR IT! This is your workout. Just remember for ALWAYS comes first.

You will start by warming up! Rest for 1-2 minutes to look through the description of the Tabata blocks.

You’ll dive into the 4 Tabata blocks. 

Rest 1-2 minutes between each block.

Once you’ve completed all 4 blocks make sure to cool down.

Welcome to your warm up!

You will work :30 seconds on and rest for :10 to transition for all exercises EXCEPT your plank!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- 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

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

Glute bridge

Forearm Plank Hold

Warm up

We will work four rounds of the two exercises below.

Make sure to alternate between the two moves working :20 seconds per move with only :10 seconds to rest per move.

Yes :20/:10 for four rounds! No rest (beside your ten seconds) until all four rounds are done! 🔥 It will be a total of 4 minutes for the block.

-Place band around the the the thigh just above the knees
-Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

Tabata 1

We will work four rounds of the two exercises below.

Make sure to alternate between the two moves working :20 seconds per move with only :10 seconds to rest per move.

Yes :20/:10 for four rounds! No rest (beside your ten seconds) until all four rounds are done! 🔥

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- start in high plank position 
- drop down to the right forearm and drop down to the left forearm (make sure to keep the core activated and not let the hips sway)
- once both forearms tap the ground push back up on the right hand then back to the left hand
- switch leading arm each time 
- work for reps or time

Commando’s

Tabata 2

-Place band around thighs just above knees
- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 jump squats

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Tabata 3

- 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

- start in a high plank
- activate the core as you rotate at the hips as you turn your bid to the side and bring the left hand straight to the ceiling 
- rotate back ti high plank and rotate and repeat to the other side
- repeat for reps or time

High Plank T-Raises

Tabata 4

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- With feet shoulder width apart lift the right toes up and keeping the right leg straight hinge the hips back bend the left knee
- Lightly press down on the right quad the deepen the stretch
- slowly bring it back to starting and switch sides

Hamstring stretch

- While lying flat on a mat bring your left ankle to the right knee 
- bring your left hand in between the legs and you right hand to the outside of your right leg and interlace the fingers just behind the knee
- engage the core and slowly pull your knee and ankle towards your chest stretching out the hip flexors and glutes 
- hold for 20-30 seconds
- slowly bring the the right foot back to the mat and switch sides

Lying Figure 4 Stretch

- while seated in the ground legs straight out in front of you sitting up nice and tall
- pull the toes in toward a the body and hold for 10-20 seconds and slowly push the toes away from the body

Seated Calf Stretch

- standing nice and tall bend the right knee bringing the heel of the foot up to the right flute
- bring the knees close together and hold for 20-30 seconds
- slowly release the leg and switch sides

Bodyweight Tabata

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