Tabatas: Back

Warm-up:

400 m Run/Row

2 Rounds of Dot Drills (Right foot clockwise and counterclockwise, then left foot) R+L=1 Round

-Modifications for Dot Drills-

Jumping Ropes, single leg jumping jacks, Dot toe touches or supported Dot Drills (holding onto something for support)

15 Resistance Band Postural Complex


Option 1 > 3 Months

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

Resistance Band Lat Pulldowns M/H @ Home

Plate Rows 25/45 @Home with dumbbells in each hand

Row @Home

Stability Ball Rear Delt Raises 10/15


Complete all 8 rounds of one exercise before beginning another.

Rest 1 minute between different exercises.


AFTER all 4 exercises complete 40 Pullups @ Home


Option 2 < 3 Months

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

Resistance Band Lat Pulldowns M/H @ Home

Plate Rows 25/45 @Home with dumbbells in each hand

Row @Home

Stability Ball Rear Delt Raises 5/8


Complete all 8 rounds of one exercise before beginning another.

Rest 1 minute between different exercises.


AFTER all 4 exercises complete 25-30 Pullups @ Home


Option 3 < 1 Month

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

Resistance Band Lat Pulldowns L/M @ Home

Plate Rows 10/25 @Home with dumbbells in each hand

Row @Home

Stability Ball Rear Delt Raises No weight or 3-5 lbs


Complete all 8 rounds of one exercise before beginning another.

Rest 1 minute between different exercises.


AFTER all 4 exercises complete 15-20 Pullups @ Home


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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