Name: Playbook - Miranda Criner - W4/D2 Day of Tabata
Uploaded: 2022-06-13T20:43:44.409Z
Duration: 35 min
Description: W4/D2 Day of Tabata

One of my favorite days! Tabata is such an effective way to get our heart rate up quickly and help promote that fat burn! 

We have three Tabata blocks that we will be working through twice! 

You’ll go through each one once and then go back to the top and hit them again.

Warm-Up
:30 seconds ab vacuum 
:10 second rest
:30 seconds high knees
:10 seconds rest
:30 seconds butt kicks 
:10 seconds rest
:30 seconds jumping jacks
:10 seconds rest
:30 seconds arm circles
:10 seconds rest
:30 seconds squat to twist
:10 seconds rest
:60 seconds plank hold

Working :20 seconds on for each exercise and resting for only :10 before transition to the next exercise! You’ll repeat this for four total rounds of each block (time frame ends up being for 4 minutes a block)

- Start in a plank position 
- Drive each knee towards your chest once for each side
- in that high plank lift each leg one time
- and repeat
- Increase speed as you feel comfortable

Banded Mountain climbers to leg lift

- while lying on stomach with legs straight behind you and arms straight in front of you, band around forearms
- lift opposite arm to opposite leg at the same time with ore engaged
- as you bring them down, life the other arm and leg 
- repeat for reps or time

Swimmers

Tabata 1

- Begin with band around forearms, hinged forward with soft knees
- pull the hands back, elbows gliding against rib cage, triceps are even with your back

Banded rows

Banded Lat Pull Down

Tabata 2

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

Banded High knees

- place band around lower legs
- standing nice and tall, alternate kicking each foot forward 
- repeat for reps or time

Banded Soccer Kicks

Tabata 3

Place band around lower legs
- sit hips back slightly as you drive through your heel to jump off the floor
- as you jump spread your arms and legs to make you look like a star
- land softly and bring arms and legs back together as you land

Banded Star Jumps

-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 4

W4/D2 Day of Tabata

Loved it! So easy to do with my kiddos running around. 😊

W4/D2 Day of Tabata

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