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 staggered push-ups, followed by 8 rounds of sprinter's squats, followed by 8 rounds of air force crunches and finally 8 rounds of Lalanne plank. 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. Staggered Push-ups
Ah, enough of the abs exercises! First, put yourself in a
push-up position. Now move your right hand 1 hand-length forward and
your left hand 1 hand-length backwards. Perform a push-up. Explode back
up and shuffle your hands as you land. Your right hand is now at the
back and your left hand is now forward. Keep going as fast as you can
with good form. Breathe in as you go down, exhale as you explode up.
Score it like standard push-ups.
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2. Sprinter's Squats
Stand straight and bend your right knee so that your
right shin is parallel to the ground. Bring your hands up as if you were
a boxer protecting himself. This is your starting position. Bend your
left knee until your thigh is parallel to the ground and touch your left
foot with your hands. Keep your right knee bent this whole time so that
your right foot never touches the ground. Repeat the move with the same
leg until your time is over or you‘ve reached your reps goal. Inhale as
you come down, exhale as your push yourself back up. Add 1 point for
every sprinter‘s squat you perform. Alternate sides on the next round.
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Go as fast as you can with good form!
