Battle Tabatas

Warm-up:

200 m Run/Row

1:00 Plank

30 Glute Bridges

Down Dog to Runner's Lunge & Twist

Arm Circles

Chest/Shoulder/Neck Mobility


Option 1 > 1 Month

Complete 8 rounds of 20 seconds of work followed, immediately, by 10 seconds of rest for each of the following. Complete all 8 rounds of one exercise before beginning another. Rest 1 minute between different exercises.


Battle Ropes (Alternating Waves) @ Home Option

Dot Drills (Right foot clockwise and counterclockwise, then left foot)

-Modifications for Dot Drills-

Jumping Ropes, single leg jumping jacks, Dot toe touches


Flutter Kicks

Assault Bike

Squats


Option 2 < 1 Month

Complete 8 rounds of 10 seconds of work followed, immediately, by 10 seconds of rest for each of the following. Complete all 8 rounds of one exercise before beginning another. Rest 1 minute between different exercises.


Battle Ropes (Alternating Waves)@ Home Option

Dot Drills (Right foot clockwise and counterclockwise, then left foot)

-Modifications for Dot Drills-

Jumping Ropes, single leg jumping jacks, Dot toe touches

Flutter Kicks

Assault Bike

Squats


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post thoughts/time to comments

Cute Sarah with a great idea for extra help with Ring Dips! We are very lucky to have her training as a new coach!! I think she will be teaching all of us some new things!