Name: Playbook - Tire Trained - 90-60-30/Tabata CONDITIONING
Uploaded: 2024-04-03T03:25:50.474Z
Duration: 45 min
Description: 90-60-30/Tabata CONDITIONING

Maren

90-60-30

Each set has 3 intervals:
- 90 seconds strength ladder
- 60 seconds cardio/functional
- 30 seconds core

The strength ladder should be completed like this:

Exercise #1 = 1 rep
Exercise #2 = 1 rep
Exercise #1 = 2 reps
Exercise #2 = 2 reps
Etc.

**REPEAT 2x THROUGH**

- Hold a dumbbell, kettlebell, or two dumbbells in the low position
- Maintain a strong upper body by keeping the shoulder blades pulled together
- Lower into a squat until the thighs are parallel to the ground
- From there, raise the hips until your body is positioned for the bottom point of an RDL
- Pull through the hamstrings to raise up to the starting position

Squat to RDL

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Jump back down and repeat

Box Jumps

- Laying on your back, lift the shoulder blades off the ground
- Return back to the ground
- Complete a full sit-up
- Repeat
- Count crunch as (1), full sit-up as )
(2), etc. until designated number of reps has been completed

1 1/2 Crunches

ROUND #1: 90-60-30 Set #1

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting
- Raise them back up
- Raise the shoulder blades off the ground and touch the toes

Lying Leg Raises + Toe Touch

- Begin in push up position with dumbbell in each hand
- Maintain your hips square to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Left + Right = 1 rep

Dumbbell Renegade Rows

ROUND #1: 90-60-30 Set #2

- Hold a dumbbell in each hand with palms facing in
- Complete a hammer curl by bringing the dumbbell from the front of the thigh to the shoulder
- From there, lower into a squat and drive the body to a standing position while pushing the dumbbells overhead
- Return dumbbells to starting position and repeat

Hammer Curl + DB Thruster Ladder

Long Jump + Run Back

Knee Tuck to V-Up

ROUND #1: 90-60-30 Set #3

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

Rest

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time
- Use a box or a bench that is appropriate for your level. Increase the challenge over time.

ROUND #2: Tabata #1

- Get into a plank position with feet elevated on a bench 
- Stack shoulders over the wrists 
- Keep the butt down and belly up
- Tap one foot out to the side keeping the hips as stable as possible 
- Tap out on the other side
- Left + right = 1 rep

Reverse Plank Tap Out

ROUND #2: Tabata #2

- Holding a dumbbell in each hand at your shoulders, palms facing in, lower into the bottom of a squat
- Drive through the feet and hips to return to a stand
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thruster

ROUND #2: Tabata #3

90-60-30/Tabata CONDITIONING

Jessi

Sunday 7

Dena

Even on vacation, I can't miss out on full body Friday! Great, sweaty workout that's easy to modify if needed!!

Angelica

Full Body Friday

Full Body Friday (3/10)

It was a great workout, I just wish the timer and exercise would automatically switch over for a continuous workout. When I am sweating I don’t want to keep touching my phone to swipe to see exercises.

Karla

Testing (January T3)

Jessie

I only said F*** out loud a couple times! 🖤💗

Lesley Gent

I needed a quick workout with my busy day. This was a great full body workout that definitely kept the heart rate up the whole time.

Chyeanna

Full Body EMOM

Megan

Jessica

90-60-30

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Annette

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Conditioning Medley

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Embarrassed that this is the first workout since Jan T3 session ended in April but gotta reboot and start somewhere!💪🏽

Jessica Anderson

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Conditioning days are my favorite! hard as hell but I feel so good after!

90-60-30/Tabata CONDITIONING

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