Monday the 20th
10 Air Squats
5 Down-dog w/ toe
10 Shoulder taps from plank
500m Row (or run)
Push ups 2 before failure
(meaning, stop 2 reps before you collapse)
Push ups 4 before failure
3×1 minute AMRAP Wall walks (or planks with hip extension)
5×5 KB Floor Press 12 or 16kg (or whatever feels heavy)
3×8 KB Floor Press 12 or 16kg (or whatever feels heavy)
1×10 KB Floor Press 12 or 16kg (or whatever feels heavy)
Buy in: Air Bike ½ TABATA (4 out of 8 TABATA intervals)
1 Tabata round for each listed exercise:
(Tabata =Eight 20 second intervals with 10 second rest periods)
Buy Out: Air Bike ½ TABATA (4 out of 8 TABATA intervals)
If you don’t have an airbike, just sprint or jumping lunge or any scale down of either. Just keep it fun and take as many breaks as you need. Tabata intervals can bring you to hell. Just breathe and do your best. Use the reps to perfect your technique. Especially in the later intervals. Rest between tabata rounds for AT LEAST one minute.
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