TABATA: 20 Sec On – 10 Sec Off for 4 Rounds (4 Minutes) Each

TABATA 1:
Lunge – Lunge – Squat

-Rest 1 Minute then

TABATA 2:
Zippers

-Rest 1 Minute then

TABATA 3:
Burpees

How This Works:

Each 4 minute TABATA will only have one movement in it. Set a timer and perform max number of Lunge – Lunge – Squat for 20 seconds and rest 10 seconds, for 8 rounds. After 8 rounds take a 1 minute break and then do TABATA 2 in the same format. Followed by another 1 minute break before doing TABATA 3.

Movements:

Lunge-Lunge-Squat:

Start by standing straight up, engage your core, squeeze your butt and keep you shoulders down and back. Take a Step forward or backward. Keep the front knee over the ankle with the shin vertical. The back knee slightly touches the ground, behind the hip.  Then press through the front foot to stand back up. Switch legs. After doing a lunge with each leg then go into a squat – Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing your knees out. Keep your back flat, chest up and core tight. Stand back up. That is one rep.

Zippers:

Start standing tall and straight. hinge at the hips reach for the floor and walk your hands out to a plank. Do one push up. then bring your right knee in towards your left elbow, then repeat on the other side bringing your left knee towards your right elbow. Walk your hands in back toward your feet and stand up. That is one rep. 

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.