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Workout #15

COACHING NOTES

Tabata is one of the most popular structure choices when it comes to short and intense workouts.
20 seconds of hard, full-effort work with 10 seconds rest. Repeat.
It’s simple but intense, perfect for those with not much time and wanting a good workout.

 

THE WORKOUT

TABATA AIR SQUATS

REST 2 mins

TABATA HIGH KNEES/ SHUTTLE SPRINTS

REST 2 mins

TABATA SIT UPS

 

TABATA: 20 seconds work, 10 seconds rest x 8 (lasting for 3 mins 50 seconds)

 

THE EXERCISES

Air Squat:

  1. Keep your feet at shoulder width apart and pointed straight ahead.
  2. When squatting, your hips will move down and back.
  3. Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
  4. In air squats, your hips will descend lower than your knees

High Knees

  1. Stand with your feet hip-width apart. Lift up your left knee to your chest.
  2. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

Shuttle Sprints

  1. Place some markers out to the front of you, at 10m, 20m, and 30m.
  2. Sprint to the 10m mark first, touching the floor/ground and running back to the start line.
  3. Sprint to the next marker, then back to the start.
  4. Repeat with the last marker

 Sit up:

  1. Lie down on your back.
  2. Bend your legs and place feet firmly on the ground to stabilize your lower body.
  3. Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck.
  4. Curl your upper body all the way up toward your knees. Exhale as you lift.
  5. Slowly, lower yourself down, returning to your starting point. Inhale as you lower.