Betty Rocker's 30-Day Challenge Day 5: TABATA CARDIO

Make Fat Cry Challenge

Workout
Tabata A: 20 seconds of move 1, 10 seconds rest. 20 seconds of move 2, 10 seconds of rest. Repeat the entire set 4 times. (total of 4 minutes)
1- Hop Overs 
- find a line on your floor (or use your mat) and hop over it - throw your leg behind you - make this an explosive movement and use your arms for momentum
2- Mountain Climbers 
- come into a tall plank position with your shoulders directly over your elbows and wrists - start to run your knees towards your chest - you can slow it down or raise your hips to take a break. MOD - you can modify these by standing and doing high knees (drive knees up to your hands at hip level)

Tabata B: 20 seconds of move 1, 10 seconds rest. 20 seconds of move 2, 10 seconds of rest. Repeat the entire set 4 times. (total of 4 minutes)
1- Jump Squats 
- with your feet hip distance apart, squat down and then explode up into a jump - land lightly on your feet - make sure when you squat you aren't leaning forward - keep your chest up and head lifted - pretend you're sitting on a chair - if you need a break, do full body extensions by squatting down and touching the floor and then stand and reach up
2- Suicide Runs 
- set 2 markers on the floor - start at one marker and run as fast as you can to touch the other marker - repeat - set them closer together to make it a shorter run - I suggest having them 8-10 feet apart

Tabata C: 20 seconds of move 1, 10 seconds rest. 20 seconds of move 2, 10 seconds of rest. Repeat the entire set 4 times (total of 4 minutes)
1- Burpees 
-squat down, place your hands on the floor - make sure your shoulders are in line with your wrists - jump your feet back and do a push-up - jump your feet to your hands and then explode up into a jump - MOD by stepping back instead of jumping - take out the jump at the end - leave out the push-up or drop your chest to the ground
2- Russian Twists 
- this is a core move for the obliques - you may use a weight, water bottle or just your body - balance on your sits bones, lift your feet, and rotate side to side with your upper body - you can also put your feet gently on the ground - keep your chest lifted the entire time

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