Tabata Protocol
You know the drill, we're doing the same exercises as Week 4. 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 heel touches, followed by 8 rounds of pulse ups, followed by 8 rounds of leg over reverse crunches and finally 8 rounds of alternating crunches. 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. 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 12.
1. Heel Touches
Lie down on your back and bring your knees up so that
your thighs are perpendicular to your calves. Put your hands palm down
by your sides. Raise your shoulders slightly off the floor and look up
to the ceiling. This is your starting position. Now use your abdominals
to crunch up and touch your heels with your finger tips. Come back down
to your starting position to complete the move. Exhale as you crunch up,
inhale as you come back down. Add a score of 1 for every time you cycle
from the starting position to the ending position. If you do 40 heel
touches, log 40 on your sheet.
 |
2. Pulse Ups
Lie down on your back with your hands palm down by your
sides. Bring your legs up until they are perpendicular to the floor.
Fight to keep your legs as straight as possible. This is your starting
position. Now use your abs to lift your legs to-wards the sky until your
butt is off the floor. Keep your legs vertical. Once you‘ve reached the
apex, bring your legs and butt back down in a controlled manner.
Breathe regularly. Add a score of 1 every time you cycle from starting
to ending position.
 |
|
|
Go as fast as you can with good form!
