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 table kicks, followed by 8 rounds of ski jumps, followed by 8 rounds of butt lifts and finally 8 rounds of handstand push-ups. 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. Table Kicks
Squat down until your hands reach the floor. Walk your hands back
until you are in a table top position: knees bents at 90 degrees and arms
straight under your shoulders. Kick your left leg up to a horizontal position.
Bring your left leg back down and simultaneously kick your right leg up. Go as
fast as you can and breathe regularly. Add a score of 1 every time you switch
legs.
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2. Ski Jumps
Squat down and put your hands by your sides. Jump as high and far
as you can to your side. Throw your hands up to help give yourself momentum on
the jump. Land softly back into a squat. Repeat the move, this time jumping to
the other side, to get back to your starting position. Inhale as you go down,
exhale as you jump up. Add a score of one every time you jump.
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Go as fast as you can with good form!
