Name: Playbook - Pauline Perina - 20 MIN TABATA CIRCUIT
Uploaded: 2023-10-13T15:02:21.407Z
Duration: 20 min
Description: 20 MIN TABATA CIRCUIT

8 exercises 
Do each move for 20 seconds at maximum effort, resting for 10 seconds in between. Repeat for a total of eight rounds. 
Once you've completed all rounds of one Tabata exercise, rest for one minute, then continue to the next move.

Start with a five-minute dynamic warm-up

- 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
- Complete as many reps as possible in 20 seconds at maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for one minute then continue on to the next move.

Jumping jacks

Circuit 1

- Fast Run in place with high knees for 20 sec
- Take 10 sec rest 
- Repeat 8 times 
- Increase speed as you feel comfortable

High knees

Circuit 2

- Start in a plank position.
- Jump feet toward hands, dropping butt below knees and lifting torso up and raising hands to chest level.
- Jump feet back to plank position. That's one rep. 
- Complete as many reps as possible in 20 seconds at maximum effort, followed by 10 seconds of rest. 
- Repeat eight times. 
- Rest for one minute then continue on to the next move.

Sprawl

Circuit 3

- Start standing with feet hip-distance apart.
- Jump to the right, landing on right foot and bringing your left leg behind body. Touch floor with left hand. 
- Jump back to the left, landing on left foot and bringing right foot behind body, touch floor with right hand. That's one rep. 
- Complete as many reps as possible in 20 seconds at maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for one minute then continue on to the next move.

Skaters/lateral ski jumps

Circuit 4

- 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
- Complete as many reps as possible in 20 seconds at maximum effort, followed by 10 seconds of rest. 
- Repeat eight times. 
- Rest for one minute then continue on to the next move.

180 jump squats

Circuit 5

Circuit 6

- Stand with your feet together.
- Bend at the knees and waist and reach down and put your palms on the ground.
- Now kick your feet out so that you are in push-up position.
- Lower your chest to the floor and the push yourself back up.
- Kick your feet back in and then stand up.
- As soon as you stand up jump laterally to your right (after the next repetition you will jump laterally left).
- This completes one repetition.

Burpee Lateral Jump

Circuit 7

Clap Sit Up

Circuit 8

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