10 Minute Double Trouble Tabatas: Day 7



Double Trouble Tabatas


TABATA ONE
Move 1: Mountain Climbers
  • Begin in a tall plank position, hands stacked just below your shoulders.
  • Run your knees into your chest, alternating legs. Keep your core engaged.
  • Mod: Take the running out by slowly alternating your knees to your chest, or do them elevated.
Move 2: Jump Switch Lunges
  • Begin in a strong lunge position, making sure your front knee is in line with your front foot, and when you bend it stays at a 90-degree angle and the knee doesn’t end up beyond the toe.
  • Your back heel is lifted and is in line with your back knee.
  • Jump yourself up and switch positions, landing softly and with good form. You can get your arms involved for balance and speed.
  • Mod: If jumping isn’t a good idea for your knees but you are okay with lunges, perform forward reverse lunges (that’s a forward lunge, followed by a reverse lunge with the same leg) and alternate sides to target all the same muscles. You can also perform basic lunges in place, or walking lunges. Remember to hold onto a wall or railing for balance, as unilateral movements recruit your proprioceptive balancing muscles as well.
TABATA TWO
Move 1: Jump Squat to High Pull Row
  • Engage your core and shoot your booty back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up.
  • Drive your heels down to power up to jump, as you jump up drive your elbows up to the sky holding your weighted object.
  • Mod: Take the jump out to lessen the impact, instead perform a body squat with good form. Only squat as deeply as you can comfortably go without bending forward at the waist.
Move 2: Skaters
  • This is an explosive cardio move to get your heart rate pumping!
  • Start in a curtsy lunge position by stepping back with your right leg to just behind or slightly past your left leg.
  • Jump laterally (sideways) to switch legs and continue until the time runs out.
  • Mod: Take the hop out and do alternating reverse curtsy lunges.

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