This DIY is a TABATA. Warm up properly with a jog and stretching of your hips, quads, hamstrings and calves before starting!
TABATA means you will do 8 rounds of one exercise, then move on to the next. There are 6 exercises total in this TABATA.
Each round is 20 seconds of work, and 10 seconds of rest. It will take you 4 minutes to complete an entire exercise. You will be working for 24 minutes total because there are 6 exercises in the TABATA.
(With TABATA your goal is to maintain the same number of reps each round, so its helpful to have a pen and paper to write the number down during the 10 second rest.)
You can download an interval timer application right to your iphone for just $1!
Set it for:
set time is 4 minutes
countdown time 10 seconds (this will allow you to catch your breath briefly before moving to the next exercise)
low interval time 10 seconds
high interval time 20 seconds
If you don’t have an iphone you can use a traditional stopwatch, but it can get a little confusing when you are tired!
Burpees – complete 8 rounds then move on to
Full Sit up – complete 8 rounds then move on to
Squats – complete 8 rounds then move on to
Leg Raises – complete 8 rounds then move on to
Mountain Climbers – complete 8 rounds then move on to
Jumprope – if you don’t have one then you can sub with a rapid high knees in place.
This is a tough one, make sure you do proper cool down, with a walk and deep stretching. Email me or text me with any questions!
🙂 Coach M