"Tabata Monday"

Warm Up (2 Rounds):

Reverse Tabata

  • 10 sec. High Knee
  • 20 sec. Plank Hold (Push Up Position)
  • 10 sec. Butt Kick
  • 20 sec. Bottom of squat hold
  • 10 sec. Jumping Jacks
  • 20 sec. Plank hold (Elbow Position)
  • 10 sec. Standing K2E
  • 20 sec. Quarter Squat Hold

Then...

  • 100 Jump Rope

Strength (3-3-3):

  • Single Arm BB/DB Overhead Press (Left Arm)
  • 3-3-3
  • Single Arm BB/DB Overhead Press (Right Arm)
  • 3-3-3
    * Do 3 reps with right arm, then 3 reps with left arm, followed by 30 sec. to 1 min. break *
    * Add Weight Each Set if needed *
    * If you aren't comfortable with a BB use DBs *
    * Focus on keeping the ribcage locked down and external rotation with the shoulders *

Met-Con (Tabata/Reverse Tabata):

Tabata (20 sec. of work/10 sec. of rest)

  • Sit Up
  • Russian Twist
    * Alternate between the moves for 8 rounds *

Reverse Tabata (10 sec. of work/20 sec. of rest)

  • Box Jump
  • Wall Balls
    * Alternate between the moves for 8 rounds *
    * Rest as needed and complete a 2nd round starting with the regular tabata *