Get fit and tackle Tabata!

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boysgetfitThe week, Mindy Quesenberry from Phases Fitness & Heritage Hills Athletic Club, introduced the men of Fox43 Morning News to Tabata, a high intensity type of interval training.  If you’d like more information on Tabata, click here.

The following is the workout that Mindy created for the morning crew.

FIRST ROUND

  • jumping jacks for 20 seconds, 10 second rest
  • repeat eight times
  • alternative backwards lunges for 20 seconds, 10 second rest
  • repeat eight times

SECOND ROUND: CORE WORK

  • hold plank for 30 seconds
  • hold right plank for 30 seconds
  • hold left plank for 30 seconds
  • hold plank for 30 seconds

THIRD ROUND

  • burpees for 20 seconds, 10 second rest
  • repeat eight times
  • side skater for 20 seconds, 10 second rest
  • repeat eight times

FOURTH ROUND: ARM WORK

  • tricep dips for 30 seconds (challenge: add leg lift)
  • push ups for 30 seconds

FIFTH ROUND

  • body weight squats for 20 seconds, rest for 10 seconds
  • repeat eight times
  • alternating bicycle crunch for 20 seconds, rest for 10 seconds
  • repeat eight times

SIXTH ROUND: COOL DOWN

  • bridges for 30 seconds
  • hold superman for 30 seconds
  • swimmer for 30 seconds
  • alternating limb extensions for 30 seconds
  • hold downward dog for 30 seconds

And… YOU ARE DONE!  Congrats!

Bridge, superman hold, swimmers, Alt Limb Ext, down dog

FIN

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