Name: Playbook - Pauline Perina - TOTAL BODY TABATA
Uploaded: 2023-10-13T15:02:21.290Z
Duration: 20 min
Description: TOTAL BODY TABATA

Helin

- 3 circuits 
- Repeat each circuits 3 times before moving onto the next one
- 20 seconds of work and 10 seconds rest 
- You need a medium kettlebell for the kettlebell swings

:20 burpees
:10 rest
:20 jumping jacks
:10 rest
:20 speed skaters
:10 rest
:20 butt kicks
:10 rest

- 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 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

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth

Skaters/lateral ski jumps

- 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

Circuit 1

:20 Up down plank
:10 rest
:20 high knees
:10 rest
:20 power jacks
:10 rest
:20 mountain climbers
:10 rest

- Start in a plank position, with your wrists under your shoulders and your feet hip-width apart.
- Bend your left arm, place your left elbow on the mat and then bend your right arm and place your right elbow on the mat.
- Place your left hand on the mat, straighten your left arm and then place your right hand on the mat and straighten your right arm.
- Switch sides and repeat this up and down movement until the set is complete.

Up and Down plank

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

High knees

- Similar to jumping jacks but squat down touch the floor up, explode up and reach up hands over your head 
- and straight back down

Power Jacks

- 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

Circuit 2

:20 kettlebell swings
:10 rest
:20 jumping jacks
:10 rest
:20 speed skaters
:10 rest
:20 cross jacks
:10 rest

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Stand straight with your feet shoulder-width apart and your arms up and extended out to the sides.
- Jump up and cross your left leg in front of the right, and your left arm on top of the right.
- Jump again and return to the starting position.
- Repeat, and reverse the position of your arms and legs.

TOTAL BODY TABATA

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