The Tabata Protocol
We'll be doing the same exercises as last week, so you
know the moves already. The Tabata protocol consists of 4 exercises. For
each exercise, work for 20 seconds and rest for 10 seconds. Repeat 8
times (rounds) for a total of 4 minutes per exercise. After the 8th
rest, move on to the next exercise. So you'll be doing 8 rounds of
squats, followed by 8 rounds of push-ups, followed by 8 rounds of lunges
and 8 rounds of plank bridge. Total workout time is 16 minutes. Good
luck!
Scoring your Tabata workout
Record only the lowest number of reps you were able to complete for each exercise. For example, if you do 18 squats followed by 18, 16, 14, 11,
13, 13, 12, write down 11 as your score because that's the lowest
number of squats you were able to push through. Do the same for
push-ups, lunges and plank bridge. Click on "Post Your Results" to
record your score, this will post your numbers on your wall. You can
hide them from your friends if you want, but I encourage you to
share your numbers as a motivator. Keep your numbers handy, you will need them for Week 6.
1. Snowboarder's 180
For this exercise you will need a snowboard. Nah, I‟m just messing with you; a pulse and some determination will do just fine. While keeping your torso up, squat down until you can touch the floor with the tip of your left hand. This is your starting position. Jump 180 degrees and land squatted down with your right hand where your left hand just was. Jump back into your starting position to complete the move. Add a score of 1 every time you get airborne.
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2. Plank In & Outs
Start in a straight-arms plank position. Jump your knees in towards your chest with your feet under your buttocks. Jump back into a straight-arms plank to finish your move. Go as fast as you can with good form. Add a score of 1 every time you jump your knees in.
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Go as fast as you can with good form!