Full Body Tabatas with Bonus Abs: Day 4

#stopdropandbettyrock.

Full Body Strength and Sculpt Circuit

TABATA ONE 

Jump Squats
  • Stand with your feet hip distance apart, core engaged.
  • Shoot your booty back behind you, keeping your chest up (don’t bend forward) and weight back in your heels.
  • Use your glutes to power up to a jump. Land lightly, with a soft bend in your knees.
  • MOD: You can take the jump out and modify the jump squat with a full body extension, shooting your butt back behind you, hands come down to touch the side of your calves or reach for your feet. As you press up to stand, raise your arms up overhead.
Push Ups
  • Place your hands flat against the surface directly under your shoulders and extend your legs out behind you.
  • Perform push-ups by lowering yourself to meet the surface, back flat, core engaged, and eyes focused about 6 inches in front of you.
  • Push back up. Keep your core engaged the whole time and your neck in neutral alignment.
  • Mod: You can perform these on your knees or on an elevated surface.
  • Check out my Push-up Progression Tutorial for tips on perfecting form and building strength!

ABS – 2 rounds for (0:30)

Dead Bug Combo
  • Lie face-up with your arms extended toward the ceiling, directly over your shoulders, and knees bent 90 degrees over hips, calves parallel to the floor.
  • Keeping your shoulders down and feet flexed, engage your core and extend your right arm and left leg away from you.
  • Tap your heel to the floor and return to center. Immediately repeat on the opposite side.
  • Come back to starting position and lower arms and legs at the same time. Repeat combo.
Spider Climbers
  • Hold plank, belly button in and up. Make sure your hands are stacked below your shoulders and your back is not arched.
  • Bring your right knee to your outside right elbow then place it back down. Repeat on the left and continue, maintaining a strong plank alignment.
  • MOD: Perform the same movement with your upper body elevated on a chair or couch to take some of the pressure off and allow you to build strength in your core and arms. You can also do this from a kneeling position, driving your alternating knees to your elbows.
Superwoman Lifts
  • Position yourself on your stomach on the mat.
  • Extend your arms and legs.
  • Lift your arms and legs off of the mat simultaneously.
  • Pro tip! The wider your legs are, the easier the move will be. As you get stronger, bring your feet closer together.
Hip Dips
  • Position yourself on your mat, on your elbow and knee, elbow stacked just below your shoulder.
  • Lift up into a side plank, keeping the hips square in front of you.
  • Lift your top arm up overhead and extend your top leg long as you drop your hip toward the floor.
  • Switch sides and repeat.

TABATA TWO

Sumo Burpees
  • Start in a standing position with your feet wider than hip distance apart.
  • Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position.
  • Keep your core tight and do a push-up (optional) – jump your feet back to the outside of your hands, load your weight in your heels and use your momentum to power up into a jump.
  • MOD: Take the jump out and also the push up if needed.
Split Squat Lunges
  • Position yourself in a forward lunge, with your knees lined up with your toes, chest up, core engaged.
  • Jump into the air, landing in a forward lunge with the opposite leg leading. Land lightly, and use your arms to propel you.
  • MOD: You can take the jump out if you need to modify this, and do alternating forward lunges. Always feel free to hold onto the wall or a chair back to stabilize you in these single leg moves!

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