Bi-Polar

Updated: Sep 13, 2020

We are combining Tabatas with Strength!


Warm-up:

200 m Run/Row

Down Dog to Runner's Lunge & Twist

Leg Swings (Laterally & Front to Back)

Resistance Band Chest/Shoulder Circles


Complete the following sections, as written. You may complete the sections in any order you want. Minimize the rest between the Heavy lift set and tabatas. Rest 2 Minutes between sections. PLEASE REFER TO MODIFICATIONS FOR THE WORKOUT, posted after the cool-down.


Section 1

Complete 8 rounds of 20 seconds of all-out effort followed, immediately by 10 seconds of rest:

Burpee Complex

Then,

30 Bent Rows 65/95(Does not need to be completed in a row. You make take breaks to maintain safe form)


Section 2

Complete 8 rounds of 20 seconds of all-out effort followed, immediately by 10 seconds of rest:

Jump Squats

Then,

30 Pushups (As Strict as Possible) You may add a weight plate for an added challenge


Section 3

Complete 8 rounds of 20 seconds of all-out effort followed, immediately by 10 seconds of rest:

Aussie Pullups

Then,

30 Front Squats 65/95


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post weights used and thoughts to comments


Workout Modifications:

Option 2 < 3 Months

Complete all rounds of tabatas and less weight with the heavy-lift sets.

20-25 Bent Rows 45/65

20-25 Pushups (Strict)

20-25 Front Squats 45/65


Option 3 < 1 Month

Complete all rounds of tabatas BUT with10 Seconds of work followed, immediately, by 20 seconds of rest.

10-15 Bent Rows 25/45

10-15 Pushups (Strict)

10-15 Front Squats 25/45


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