HR Tabata

Warm-up:

200 m Run/Row

Alternating Arm and Leg Raises

Leg Swings (Front to Back & Laterally)

Down Dog to Runner's Lunge & Lunge Twists

Down Dog to Pigeon

Arm Circles


Option 1> 3 Months & Option 2 < 3 Months

Complete 8 Rounds of 20 seconds of all out work followed, immediately, by 10 seconds of rest for each of the following exercises-

Box Jumps

Burpees

Rowing

Squat Jumps

Assault Bike


Rest 1 minute between each exercise.


Option 3 < 1 Month

Complete 8 Rounds of 10 seconds of all out work followed, immediately, by 20 seconds of rest for each of the following exercises-

Box Jumps

Burpees

Rowing

Squat Jumps

Assault Bike


Rest 1 minute between each exercise


Option 4: Strength Focus

Complete 1/2 the main workout with 2 of the exercises listed (your choice). Then Warm-Up sets of Deadlifts until you find your 5 rep max. Then complete 3 x 5 reps. Rest 2 minutes between sets.

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


Daily Challenge: Complete all of the Cool Down


Post time and thoughts to comments