Tabata: Bodyweight Rows
Rest 1:00
Tabata: Jump Squats
Rest 1:00
Tabata: Push Ups
Rest 1:00
Tabata: Mt. Climbers
General Warm-Up
3-5 minutes of Cardio of choice, then…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5-10 Bodyweight Rows or Strict Pull Ups
:30 of Plank Up-Downs
Specific Warm-Up
Very simple day today! Read through the details for each movement below, choose a variation (or variations) that are right for you, warm them up, and have at it!
Workout of the Day
Tabata: Bodyweight Rows
Rest 1:00
Tabata: Jump Squats
Rest 1:00
Tabata: Push Ups
Rest 1:00
Tabata: Mt. Climbers
*Each “Tabata” is 8 Rounds of :20 of Work and :10 of Rest. So for this workout, you will do 8 Rounds of Ring Rows, then rest for one minute. Then 8 Rounds of Jump Squats, then rest for one minute, etc. Within each :20 time frame, you want to complete as much work as possible, but the clock never stops!
Ring Rows and Push Ups
These two movements are “strength” movements and thus, they will be limited by muscular fatigue. This is very different from having to take breaks because you are out of breath or tired. Muscular fatigue means that the muscle group reaches failure (or very close to failure) and needs time to recover before it can do it’s thing again. Especially with the frustrating upper body movements, this means that once those push ups are gone, they’re GONE!
So how do we navigate this? Be sure to start with a variation that allows you to complete 20+ reps in a row when you are fresh. That way, as muscular fatigue catches up with you (and it will, QUICKLY) You will go from doing 10 reps to 8, to 5, to 4, to 4, to 4, etc. instead of starting with too difficult a variation, with which you might end up going 5, 3, 1, 1, 1, 0, 1, etc and feeling like you didn’t even get a workout in.
Jump Squats and Mountain Climbers
These are meant to BURN! Those jump squats can easily be regular air squats or squatting to a box if that means you are able to push through these intervals uncomfortably fast! The Mountain climbers may start at as mountain climbers and diminish quickly into planks and that’s totally ok. It’s bound to happen! Just try to hold on for as long as you can and the clock will save you… eventually…
Accessory Work
If you don’t feel like doing more, don’t! Start your rest day early! It’s been a huge week!
If you feel like more…
3 ROUNDS
5 - 10 Single Leg Glute Bridges per leg
*1:00 REST*
Cool Down
Hold the following for 1-2min each:
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