Weekly Workout #7 – Tabata-style with Core Focus

Warm-up

  • 5-10 Sun Salutations
  • 40 jumping jacks

 

Tabata intervals – Start with #1, and keep repeating the exercise until the 20 seconds are up.  Rest 10 seconds, then move on to #2 for 20 seconds, etc.  Complete 8 rounds of all 8 exercises.

1. Plank pike-ups (  You may want some gliding discs or paper plates under your feet for these. Use your core and transition from plank to a pike by gliding your feet up to your hands.  Then glide or step back to plank.  repeat.)
2. Speedskaters
3. Reverse Table Top to 3-Legged Dog
4. Long-arm Plank to Rockstar Side Plank
5. Bridge with leg lift (right leg up)
6. Bridge with leg lift (left leg up)
7. Bicycle crunch
8. Frog jumps

 

Cool-down:

  • Walk in place – 1 min.
  • Ragdoll – 2 min
  • Down-dog – 1 min
  • Up-dog – 30 sec
  • 1/2 pigeon – 2 min each leg
  • Child’s pose – 2 min
  • Savasana – 5-10 min

 

 

 

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