MAX CAPACITY TRAINING


Day 33 Exercises

  1. Table Kicks
  2. Ski Jumps
  3. Butt Lifts
  4. Handstand Pushups



Score your lowest round only
 
Post your results!

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!
 
Fifty Ten Protocol MCT


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.
Picture

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.



 

 
Picture


3. Butt Lifts

Get on your hands and knees and keep your back flat. Lift up your right leg until it is parallel to the floor. This is your starting position. Using your left leg, raise your butt up as high as you can. Come back down to complete the move. Do not let your knee hit the floor on the way down. Add a score of 1 every time you perform a full cycle. Alternate legs on the next round.
 
Picture


4. Handstand Push-Ups

Facing the wall, or facing away from the wall, put yourself in a hand stand position. Place your hands a little over shoulder-width apart and keep your body straight. Look in front of you. Bend your elbows until your head just touches the floor. Push yourself back up to your starting position. If you feel like you‘ve reached your maximum, stop! We don‘t want you falling on your head. Add a score of 1 every time you cycle from starting to ending position. Inhale as you come down, exhale as you push yourself back up.
Picture



Go as fast as you can with good form! 

 



Disclaimer
Powered by Create your own unique website with customizable templates.
  • Setup Workout Reminders
  • Success