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Interval Training: “ALOTTA TABATA”

Tuesday, July 14

The Why: Putting exercises on an interval clock in order to get a little more of a conditioning effect.  This is a great way to build a workout to your  level and current conditions.  If you have been staying consistent and feel good, no trash board issues, it’s a chance to get after it:  push the pace, push the number of reps . If you have the opposite going on, have not been exercising, lots of trash board issues, the goal is to step back:  slower pace, take more rest. 

 

Interval Training: 

 

“ALOTTA TABATA”:  3 Stations on a :20/:10 Tabata Clock + Sally Planks

 

Station 1:  7 Min. Tabata Hip Circuit:  7 Way Hips

* Instructions: Sidelying. Do 7 moves on :20/:10 clock, repeat on other side:

  • Leg lift
  • Front kick
  • Back kick
  • Front to back kick
  • Forward circle
  • Backward circle
  • Bicycle kick
  • **REPEAT on other side

 

Station 2:  7 min. Tabata Shoulder Circuit

* Instructions:  Do each exercise 2 x :20/:10  for a total of 1 min before moving to the next one.  Total of 2 rounds =  7 minutes.

  • Prone Ys
  • Prone Ts
  • Prone Presses
  • :30 sec rest
  • **REPEAT 1 more time for total of 2 rounds

 

Station 3:  “Riverdance” – 12 min. Tabata Conditioning Circuit

* Instructions: :20 Work / :10 Rest  x 2 each move, repeat circuit total of 3 times = 12 min.

  • High Knees  Non-Impact: Mountain Climbers
  • Butt Kicks  Non-Impact: Stepback lunges
  • Lateral Bounds Non-Impact:  Lateral Squats
  • Burpee Progression  Non-Impact: Squats / Push Ups 
  • * * Repeat 2 more times for total of 3 rounds 

 

FINISHER:

Details

Date:
Tuesday, July 14
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