Stumbled onto a great runners tabata workout. Runner or not, this is a good one for anyone looking to build up those leg and core muscles. Beginners-repeat set 4-6 times with 60 second break between sets. Advanced-repeat set 8-12 times with 60 second break between sets. Do as many as you can in 20 seconds. Rest 10 seconds. Move to next exercise. There are 5 in all. 1. Jump squat-start in squat position with arms straight in front of you. Jump up as you swing your arms above your head. Repeat 2. Push-up with alternating knee-start in push-up position. Complete one push-up then bend right knee to left shoulder. Push-up, left knee to right shoulder. Repeat. 3. Alternating Reverse Lunge with twist-lunge back with left foot and twist to the right. Return to standing. Lunge back with right foot and twist to left. Repeat. You can do this holding a dumbbell for added resistance. 4. Single Leg Deadlift to Bent Over Weighted Row- balance on right leg with a dumbbell held between your hands. Slowly bend forward until your left leg is straight behind you and your back is flat. Raise the weight to chest height. Keep lowering and lifting weight for the 20 seconds. Next round balance on the opposite leg 5. Kettle Bell Swing-begin in squat position. Using a kettle bell or dumbbell, swing upward to standing position. Do not bring weight higher than chest level. Repeat for entire 20 seconds. Long rest. This completes set 1. This will get your heart going and a great sweat on. If you dont have weights, you can use a water bottle, a large can of soup, whatever you have on hand. Stay fit everyone:)
Posted on: Tue, 26 Aug 2014 16:36:40 +0000
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