Name: Playbook - Sarah Herse - Tabata killer body weight circuit
Uploaded: 2024-03-20T21:08:55.257Z
Duration: 30 min
Description: Tabata killer body weight circuit

Perfect for a morning sweat sess!🔥💣

Ashlee

A. Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Twisting mountain climbers x 20 reps
A3. Plank shoulder taps x 10 reps
A4. Cat/cows x 5 reps

B. Tabata circuit (see below for instructions on Tabata)
B1. Line jumps or box jumps x  8 rounds of 20 sec on, 10 sec off (If you have a box, you can perform box jumps - if not, perform line jumps) 
B2. Alternating Reverse lunges (advanced option: grab a weight or do jumping lunges) x  8 rounds of 20 sec on, 10 sec off
B3. Running man crunches x  8 rounds of 20 sec on, 10 sec off
B4. Burpees x  8 rounds of 20 sec on, 10 sec off
B5. jump rope or jumping jacks x  8 rounds of 20 sec on, 10 sec off
*Rest one minute between each movement.
**Advanced option: perform last set of each exercise for 40 seconds

*Each movement will be performed Tabata style. Tabata training works in 20 second intervals of high intensity exercise, followed by 10 seconds of rest, and repeated eight times for a total of four minutes. (So you will perform each exercise for 4 minutes of intervals before moving onto the next).

A. Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Twisting mountain climbers x 20 reps
A3. Plank shoulder taps x 10 reps
A4. Cat/cows x 5 reps

- Start in a standing position and place one dumbbell out in front of you on the ground
- Start by tapping one foot on the dumbbell and then quickly hopping to the other foot "In a running in place motion"
- Alternating taps on dumbbell with feet for desired amount of reps

Dumbbell foot taps

- Start with your body in plank position and your hands slightly wider than shoulder-width apart.
- Bring your left knee up toward the right elbow and then quickly alternate legs.
- Continue alternating legs until the set is complete.

Twisting mountain climbers

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

Warm Up - Upper Body 5

B. Tabata circuit (see below for instructions on Tabata)
B1. Line jumps or box jumps x  8 rounds of 20 sec on, 10 sec off (If you have a box, you can perform box jumps - if not, perform line jumps) 
B2. Alternating Reverse lunges (advanced option: grab a weight or do jumping lunges) x  8 rounds of 20 sec on, 10 sec off
B3. Running man crunches x  8 rounds of 20 sec on, 10 sec off
B4. Burpees x  8 rounds of 20 sec on, 10 sec off
B5. jump rope or jumping jacks x  8 rounds of 20 sec on, 10 sec off
*Rest one minute between each movement.
**Advanced option: perform last set of each exercise for 40 seconds

*Each movement will be performed Tabata style. Tabata training works in 20 second intervals of high intensity exercise, followed by 10 seconds of rest, and repeated eight times for a total of four minutes. (So you will perform each exercise for 4 minutes of intervals before moving onto the next).

If you don't have a box, find a line on the floor and jump laterally back & forth over the line. 
*Rest 1 minute after you complete all 8 rounds of box jumps before next movement*

- Stand with the box one short step in front of you and your feet shoulder-width apart.
- Bend your knees slightly and drop down, bringing your arms out behind you.
- Use the momentum from your quarter squat to propel you upward as you jump onto the box, allowing your arms to swing out in front of you.
- Land softly on both feet with a slight bend in the knees.
- Step back and down and repeat.

Box jump

*Advanced option - weighted lunges or jumping lunges*
*Rest 1 minute after you complete all 8 rounds of lunges before next movement*

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

*Rest 1 minute after you complete all 8 rounds of crunches
 before next movement*

- Start by lying on your back, knees bent and feet planted on floor
- Come to a sit-up position taking your left arm towards your right leg (keep left leg on floor) 
- Return to starting position and repeat with right arm and left leg 
- Should mimic a running man style 
- That completes one rep

Running man crunches

*Rest 1 minute after you complete all 8 rounds of burpee before next movement*

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

*Can do mock jump rope or jumping jacks in no rope available*

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

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