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Kirkwood

Interval Training: Running Tabata

Wednesday, September 11

Newbie Day 2

Vets: 

Mobility Series: 5 Minutes

 

Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides

 

Interval Training: 

Running Tabata

4 Stations – 4 Minutes Each. 6 Rounds of work at each station :20 on, :10 off.  (First 3 Minutes). At the last minute each station ends everyone heads out to run a back parking lot loop (4th Minute). :60 rest between stations. The faster you finish the run the more rest you earn.

 

Station 1:

Burpees All 6 Rounds

4th Minute – Run Parking Lot Loop  Non Runners:  Bike x :30 sec. 400W+

 

Station 2:

Hollow Hold/Leg Lifts

4th Minute – Run Parking Lot Loop

 

Station 3:

Stepback Lunges  (first :20 of each minute), Jumping Lunges (second :20 of each minute)

4th Minute – Run Parking Lot Loop

 

Station 4:

Superman Holds/Mountain Climbers

4th Minute – Run Parking Lot Loop

 

Details

Date:
Wednesday, September 11
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
+ Google Map

Kirkwood = Red | O4W = Teal | All other events = Blue

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