We will end the week with a tabata-style workout consisting of jumping jacks, dumbbell box step-ups, inchworms, scales, and downward-facing dog stretch. To time today’s workout using the SmartWOD timer app, simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest for 5 sets with 1:30 minutes of rest between sets. You can also use “tabata songs” on YouTube to time your workout.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - jumping jacks
Rest 90 seconds
Tabata 2 - dumbbell box step-ups (35lb, 25lb), (24in., 20in.)
Rest 90 seconds
Tabata 3 - inchworms
Rest 90 seconds
Tabata 4 - scales (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 90 seconds
Tabata 5 - downward-facing dog stretch
Tabatas scale automatically. Beginner athletes will naturally perform fewer reps than an advanced athlete. Please do not worry if you cannot perform the movements for a full 20 seconds each round. Do what you can, and that will be enough. A scaled version of today’s workout could look like this:
Scaled:
Tabata 1 - jumping jacks
Rest 90 seconds
Tabata 2 - dumbbell box step-ups to comfortable height (10lb, 5lb)
Rest 90 seconds
Tabata 3 - inchworms
Rest 90 seconds
Tabata 4 - scales (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 90 seconds
Tabata 5 - alternating downward-facing dog stretch and child’s pose
Not sure what some of the movements are? Click on the following links for more information:
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