Name: Playbook - Miranda Criner - Strength Tabata
Uploaded: 2024-01-11T20:43:45.521Z
Duration: 45 min
Description: Strength Tabata

Even though Tabata is traditionally worked at a fast pace, today we are using it to work strength moves with pulses! 

:20 seconds of work for each move with :10 rest and transition for four rounds on each block!

Make sure to rest 1:30 - 2:00 minutes between each block!

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

:20 seconds of work for each move with :10 rest and transition for four total rounds.

On the pulses work with control and focus on continuing to move slow and controlled. Keep the core strong.

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower only an inch or two with a slow and controlled movement and pulse it back up repeat for reps or time

Dumbbell lateral raise pulses

Strength Tabata 1

:20 seconds of work for each move with :10 rest and transition for four rounds on each block!

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
- only bring down and inch or two and pulse it back up
-repeat for reps or time

Dumbbell front raise pulses

Strength Tabata 2

- Stand in a split stance
- Lower into a split squat keeping front knee behind toes
- Stand up to the starting position 
* Work both sides

Bodyweight split squats

- from a standing position step your left leg back so your are in a split stance
- hold a kettlebell or dumbbell in left hand (you can hold one in each hand for more of a challenge)
- slowly lower down until your front leg is at a 90 degree angle 
- drive up through the front heel heel halfway up to starting and bring back down (pulse)
- drive through the front heel and bring all the way back to standing 
- stay in split stance and repeat for reps or time

Split squat with Pulses

Strength Tabata 3

- Hinge at the hips to lean forward, placing hand on bench
- Your knees should be slightly bent
- Pull a dumbbell up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (single)

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats and slowly bring them back down half way to starting position and pull dumbbells back up engaging lats
- release back to starting position
- Keep your core tight focus on a slow controlled movement

Dumbbell bent over rows + pulses

Strength Tabata 4

Here is your cool down.

Work and hold for the times given to each exercise below! 

Remember to work both sides, work slow and breath through each stretch to help bring your heart rate down.

- while standing tall with core engaged
- extend both arms straight out to the side
- retract the shoulder blades back, pinching shoulder blades together while keep arms straight
- hold for 10-20 seconds and breathe nice and slow in through the nose and out through the mouth

Chest Stretch - Arms Wide

- standing nice and tall bring the right arm across the chest, hugging it with the left arm
- hold for 20-30 seconds and switch sides

Shoulder Stretch

Standing nice and tall bring both hands straight up and above the head
- take the right hand and slowly pull the left hand to the right side as you bend at the waist
- keep the belly button in toward the spine and breathe
- hold for 10-20 seconds and slowly bring it back to standing and switch sides

Standing Oblique Stretch

- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Upper back stretch

- standing nice and tall bring the arms behind your back and interlace the fingers
- push the interlaced fingers away from the body to open up the chest
- Hold for 10-20 seconds

Chest Stretch - Finger interlaced

- while seated place both legs straight in front of you
- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Strength Tabata

More workouts from Miranda Criner