TABATA: 20 Seconds On, 10 Seconds Off
Plank Walk Out and In
How This Works:
Set a timer and perform max number of Hollow Rocks for 20 seconds, rest 10 seconds, max number of Hop overs for 20 Seconds, rest 10 seconds, 20 seconds of Plank Walk Out and In, 10 seconds rest, 20 seconds of high knees, with 10 seconds rest. You will go through that sequence twice, take a one minute break, do it again, one minute break, then do it one more time. So you will hit each movement 6 times.
Lay on your back with your legs and arms out straight. Engage your core. Press your lower back into the ground and “hollow out” by trying to touch your hips and ribs together while pulling your belly button to your spine. Keep your shoulders down and back with your neck long. Raise your feet and hands off the floor. Slowly rock back and forth while staying super tight and continuing to press your lower back into the floor.
Pick a spot/line on the floor, or you can use an object for more intensity, keeping your feet together hop over the object landing on the other side, then rebound back to the start. If hopping like that is not in the cards today, do a skip over. Sending one foot over first and then bringing the other to meet it after, then repeat to the the start side.
Plank Walk Out and In:
Lay face down on the floor, with your elbows straight back and wrists under your shoulders push yourself up to the top of a push up holding yourself on your hands and on your toes. Keep your body in a straight line without sagging your hips. Engage your core, squeeze your butt, and keep pushing up through your shoulders. Staying tight, reach one hand out in front of you then the other hand, pause in this extended position for a second then bring them back in under your shoulders and do it again starting with the opposite hand. Each time you come back in is one rep.
Run in place, bringing your knees up toward your chest as high as you can as fast as you can.