Today we will keep things simple by doing a tabata-style workout. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest.
In the first tabata of today’s WOD, you will cycle through each scale variation twice. That is, you will perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds, then a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. You will then repeat all four movements one more time.
In the next 4 tabatas, you will cycle through mountain climbers, high knees, butt kicks, and downward-facing dog stretch. That means that you will perform 20 seconds of mountain climbers, followed by 20 seconds of high knees, followed by 20 seconds of butt kicks, followed by 20 seconds of downward-facing dog stretch, then 20 more seconds of mountain climbers, followed by 20 more seconds of high knees, followed by 20 more seconds of butt kicks, followed by 20 more seconds of downward-facing dog stretch. You will rest 30 seconds between each tabata.
To time today’s workout using the SmartWOD timer app:
(1) Press “TABATA”.
(2) Select 8 rounds of 0:20 work, 0:10 rest.
(3) Click on the plus sign beside “Add sets”.
(4) Select 5 sets with 30 seconds of rest between sets.
(5) Press "START TIMER".
Everyone will perform the same workout today. A beginner will naturally perform fewer reps and hold exercises a shorter time than an advanced athlete. That’s okay! Just take breaks and slow down as needed. You can do it!
Everyone:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 30 seconds
Tabata 2 - Rotate between the following four movements:
Mountain climbers
High knees
Butt kicks
Downward-facing dog stretch
Rest 30 seconds
Tabata 3 - Rotate between mountain climbers, high knees, butt kicks, and downward-facing dog stretch
Rest 30 seconds
Tabata 4 - Rotate between mountain climbers, high knees, butt kicks, and downward-facing dog stretch
Rest 30 seconds
Tabata 5 - Rotate between mountain climbers, high knees, butt kicks, and downward-facing dog stretch
Not sure what some of the movements are? Click on the following links for more information:
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