This is a special workout that I have been doing for years and I know it helped me build a solid fitness foundation.

This is also a special one because we will be doing this again in week 8 to test our fitness progress.

TABATA: 20 Sec On - 10 Sec Off for 8 Rounds. Rest 1 Minute. Repeat. Rest 1 Minute.  Repeat.

Burpee
Mountain Climber
High Knees
Jumping Jacks

How This Works:

You go through the 4 movements twice durning each TABATA. You will perform as many burpees in 20 seconds as you can, rest 10 seconds, then do as many mountain climbers as you can in 20 seconds, rest 10 seconds, high knees, rest, jumping jacks, rest, back to burpees and go through to jumping jacks again. Then you rest for 1 minute and repeat the TABATA again. Rest 1 minute and repeat the TABATA for the third time and then you are done!

Try to keep track of how many burpees you do in your last (3rd) TABATA. You could keep track of all of them if you want too. We are going to keep track because the last Weekly Workout we are going to repeat this workout as a test to see how much we have physically improved over the last 8 weeks.

Movements:

Burpees:

Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, bend your elbows bringing your chest and thighs to the floor, push back up to a plank, jump or step your feet in towards your hands, and finish by jumping into the air with your hands over your head.

Mountain Climbers:

In a plank position on your hands and toes, with feet together, bring one knee up toward your chest then return to the starting place and do the same with the other leg. Alternate as fast as possible, like running in place. Keep your back as flat as possible and your hips level with your shoulders.

High Knees:

Run in place, bringing your knees up toward your chest as high as you can as fast as you can.

Jumping Jacks:

Starting standing straight with your arms at your sides, jump your feet out to each side while also bringing your straight arms over head. Jump your feet back together bringing your arms back down to finish.

You can use the modifications that you need to use for all of these movements.

With the rest breaks, it is only a 14 minute workout. Give it all that you got!

You Got This!