The Workout
Warm Up
Treadmill: 3.5 speed setting, 50% incline, jogging or walking. Duration: 3 minutes.
Tabata Workout
Perform an exercise for 20 seconds at full capacity, then rest for 10 seconds. Do each exercise 8 times before moving on to the next.
| No. | Exercise | Instructions | |
|---|---|---|---|
| 1 | Air Squats | Place feet shoulder-width apart. Squat as if sitting in a chair, keeping knees behind toes and weight in heels. | |
| 2 | Extended-Arm Pushups | Place one hand at chest level, the other at head level, fingers pointing forward. Keep back and head in straight alignment as arms bend, lowering chest to the mat. Push back up. Alternate arms. | |
| 3 | Hip Bridge March | Lie on back, knees bent. Lift hips off floor to create a bridge from shoulders to knees. March feet up and down without losing bridge form. | |
| 4 | Side Plank Clamshells | Lie on one side and bend knees 45 degrees. Lift hips off the ground and prop up with elbow directly below shoulder. Place other hand on hip. Raise and lower outside knee without letting heels separate. Alternate sides. | |
| 5 | Full Sit-Ups | Lie on back, knees bent. Start with arms extended overhead. Use abdominal muscles to lift head, shoulders, then chest off floor and up to knees. Hands reach past toes. | |
| 6 | Alternate between rows and flys: | ||
| Standing Rows with Dumbbells | Stand with feet hip-width apart, arms at sides with palms facing each other. Hinge at the hips to 45 degrees, keeping back flat, and hold position throughout exercise. Pull dumbbells up and back towards waist, bringing elbows to shoulder-height, and lower. | ||
| Standing Flys with Dumbbells | Stand with feet hip-width apart, arms in front with palms facing each other. Hinge at the hips to 45 degrees, keeping back flat, and hold this position throughout exercise. With a slight bend in elbows, raise arms out to sides, squeezing shoulder blades together, and lower. | ||
Cool Down
Treadmill: 3.5 speed setting, 50% incline, jogging or walking. Duration: 3 minutes.