Workout: Mini-Challenge & Tabata Time!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch

Warm Up: 5 - 10 minutes

Timed Round: 10 Minutes

Repeat as many rounds as possible of the following exercises. Rest only when necessary and keep track of your total rounds. Repeat this workout again in the future to track progress.

• 8 Push-Ups - modified or regular

• 8 Reverse Lunges - each side

• 8 Floppy Burpees - use regular burpees as a modification

Rest 3 - 5 minutes.

Tabatas:

Each Tabata needs to be completed for 8 sets (or 4 minutes total). For example: 20 seconds of squats, 10 seconds rest, 20 seconds mountain climbers, 10 seconds rest, 20 seconds squats, 10 seconds rest, etc… until you reach 4 minutes (8 sets) total. Allow 2 - 4 m minutes rest after each numbered Tabata.

Tabata #1

• Squats

• Mountain Climbers

Tabata #2

• Bicycle Crunches

• V-Jumps

Ladder:

Perform 8 reps of each exercise, then 7 reps each, then 6 reps and so on until they reach 1 rep of each exercise. As fast as possible with proper form. Rest 1 - 3 minutes when done. 

• Inchworms

• Standing Tuck Jumps

Glutes:

Complete 1 - 2 sets of the following exercises. Allow 45 seconds rest between sets. 

• Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - left leg

• Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - right leg

• 45 seconds Fire Hydrants - left side

• 45 seconds Fire Hydrants - right side

Core:

Complete 2 - 3 sets of the following exercises.

• 30 seconds Jack-Knife Crunches - left leg straight

• 30 seconds Jack-Knife Crunches - right leg straight

• 30 seconds Rest

• 30 seconds Reverse Crunches

• 30 seconds Plank

• 30 seconds Rest

• 30 seconds Quadruped - left

• 30 seconds Quadruped - right

• 60 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by instaphotos

Workout: Tabata Time!

Time: 45 minutes

Equipment Needed: Weights & Rope or Medicine Ball (optional)

Warm Up: 5 - 10 minutes (½ mile suggested)

Tabata:

Tabata exercises need to be completed 20 seconds on, 10 seconds off for 2 minutes (not 4 minutes). 

Example for the 1st Tabata: 20 seconds Overhead Walking Lunges, 10 seconds Rest, 20 seconds V-Jumps, 10 seconds Rest, 20 seconds Overhead Walking Lunges, 10 seconds Rest, 20 seconds V-Jumps, 10 seconds rest, and keep repeating for a total of 2 minutes.

Recover 60-90 seconds between EACH Tabata and then REPEAT Tabatas 1-4 after a ¼ mile recovery jog.

Tabata #1:

• Overhead Walking Lunges

• V-Jumps

Tabata #2:

• Battle Ropes (any variation) - if no ropes, then medicine ball slams, burpees, or any other cardio

Tabata #3:

• Push Ups

• Spiderman Plank

Tabata #4:

• Jackknives

• Hollow Hold

¼ mile recovery jog and repeat

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Ales-A from Getty Images Signature