|What, this old thing? I've had it in my closet for years.|
This is a Tabata Workout! This means you will work as hard as you can for 20 seconds, and then rest for 10. Each station is done 8 times in a row- yes, 8! Think of that 2 million dollar bra (and for gentlemen, think of how good you'd look in it, too). You can begin with any exercise you'd like. In between stations (after you've done 8 rounds), you will get a 1 minute break. Use it wisely- drink water, recuperate, get ready for the next station!
1. Push Up Supermans
Begin in a push up position. Complete one push up, then lift your right arm straight ahead and your left leg straight behind. Do another push up and repeat the superman using the left arm and right leg.
2. Side Plank Taps
Start in a Side Plank with your hand under your shoulder (can be done on forearm as well). Lift your top foot and tap your toe in front of your bottom toe and then behind. Repeat!
3. Upper Half Burpees
Stand shoulder width apart, squat down and touch the floor with your fingertips. From here, jump up as high as you can and repeat the movement.
4. Three Pulse Lunge Jump
Begin in a split lunge position (make sure your front knee stays in line with your ankle), pulse three times and jump up into the air, switching feet and landing directly into three pulses. Repeat.
5. Plank Pendulum
Begin in a plank. It is important to keep your hips low in a plank while doing this to get the super core workout. Extend your right foot off the ground and as far as you can to the right, then bring it back to plank position, switching to the left. Repeat, as quickly as possible.
6. Stability Ball Pike
Put your chest on the ball, and roll forward until the ball is on your thighs and your hands are on the ground. Lift your hips as high as you can straight into the air, and return to starting position. Repeat.
7. High Knee Run
Your goal here is to lift your knees as high as you can and run as fast as you can on the spot.
8. Crossfit Swing
Using a kettlebell, medicine ball, or dumbbell (aim for at least 10 lbs.), start shoulder width apart with your feet. Lift the bell straight over head, keeping your back straight (not arching). Release back down and bend the knees. Repeat.
9. Scissor Legs
Lying on your back, place your hands underneath the small of your lower back. *Make sure you do not arch your back for this exercise*. Lift your legs high into the air, and scissor them down close to the ground by criss-crossing them back and forth. For a higher option, lift your shoulderblades off the ground.
Hang in there- and picture yourself on the runway! Even if it is to be a lighting technician.