Tabata: A form of high-intensity physical training in which very short periods of extremely demanding activity are alternated with short periods of rest, typically over a period of 4 minutes. 20 seconds of work alternating with 10 seconds of rest. Repeat each round 4 times through. Take a short rest between circuits.
Dynamic warm up: 5 minutes
Knee hugs, lunge and twist, straight leg kicks, hip openers, jog 3 ways (knees up, knees wide, butt kickers), inch worm to push-ups, arm circles, huggers and shoulder rolls.
Circuit 1
1 Alternating leg swings (imagine swinging your leg up and over a bar stool)
2 Up/down plank with 1 plank jack
3 Duck walk
4 Oblique crunches
Circuit 2
1 Burpee
2 Superman to hollow hold
3 Inch worm with tricep pushups (keep your elbows tight to your ribcage)
4 Plank knee to elbow
Circuit 3
1 Split squat jumps (alternate legs each round)
2 Alternating side planks
3 Jumping jacks
4 Flutter Kicks
Bonus Round
Amrap (As many rounds as possible) 8 minutes
50 Jumping jacks
40 Mountain climbers
30 Air squats
20 Burpees
10 push-ups
Cool/stretch
