Name: Playbook - Sarah Herse - Gonna Sleigh This Workout! (Tabata body weight full body)
Uploaded: 2024-03-20T21:08:55.150Z
Duration: 20 min
Description: Gonna Sleigh This Workout! (Tabata body weight full body)

Tabata Full Body Circuit 
Tabata is a great way to get in a quick burn. Here's a series of body weight exercises that I think pair great with it.
*Do each movement for 8 Rounds: of 20sec on/10 sec off (i.e. complete all 8 rounds of jumping squats before moving onto push-ups)
- Jumping Squats (modify without jump if needed)
- Push-ups
- Sit - ups
- Burpee
- Glute Bridge
(option to hold top of glute bridge during "rest")

Tabata Full Body Circuit 
*Do each movement for 8 Rounds: of 20sec on/10 sec off
- Jumping Squats
- Push-ups
- Sit - ups
- Burpee
- Glute Bridge
(option to hold top of glute bridge during "rest")

*Total of 20 minute workout*

(20 sec on/10 sec off)

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

(20 sec on/10 sec off)
Modify as needed
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

(20 sec on/10 sec off)

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

(20 sec on/10 sec off)

- 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

(20 sec on/10 sec off)
*Band optional
*Can also hold at the top during rest period

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Banded glute bridges

Tabata Full Body Circuit

Gonna Sleigh This Workout! (Tabata body weight full body)

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Francess

Great and wow I need to get back in shape lol

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Gonna Sleigh This Workout! (Tabata body weight full body)

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