"Tabata Thursday"

Written By Mitch Bowers

Daily Programming

Warm Up (Tabata):

20 sec on/10 sec off (8 Rounds):

  • Jump Rope
  • High Knees
  • Butt Kicks
  • Air Squats
    * 2 times through each move *

Performance

Strength (Tabata):

20 sec on/10 sec off (8 Rounds):

  • Back Squat (135/95/65)
    * Try getting the same reps each round *

Then...

10 sec on/20 sec off (8 Rounds):

  • Flex Arm Hang

Met-Con (Tabata):

20 sec on/10 sec off (32 Rounds):

  • Assault Bike (70-80 RPM)
  • Mountain Climbers
  • Box Jump (24"/20")
  • Burpees
    * 8 rounds of each move *
    * Do all 8 rounds before switching *

Fitness

Strength (Tabata):

20 sec on/10 sec off (8 Rounds):

  • KB Goblet Squat (53/35/25)
    * Try getting the same reps each round *

Then...

10 sec on/20 sec off (8 Rounds):

  • Top of Ring Row Hold

Met-Con (Tabata):

20 sec on/10 sec off (32 Rounds):

  • Assault Bike (50-60 RPM)
  • Mountain Climbers
  • Step Ups (20"/16")
  • Burpees
    * 8 rounds of each move *
    * Do all 8 rounds before switching *

Mobility (NFT):

  • Smash Hips w/Ball
  • Banded Hip Distractions
  • Banded Hip Flexor Distractions
  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Dragon Pose
  • Ankles/Calves/Shins
  • Adductors/Groins
  • Frog Pose
  • Foam Roll

Express

Warm Up (Tabata):

20 sec on/10 sec off (8 Rounds):

  • Jump Rope
  • High Knees
  • Butt Kicks
  • Air Squats
    * 2 times through each move *

Met-Con (Tabata):

20 sec on/10 sec off (32 Rounds):

  • Assault Bike (70-80 RPM)
  • Mountain Climbers
  • Box Jump (24"/20")
  • Burpees
    * 8 rounds of each move *
    * Do all 8 rounds before switching *

Mobility (NFT):

  • Smash Hips w/Ball
  • Banded Hip Distractions
  • Banded Hip Flexor Distractions
  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Dragon Pose
  • Ankles/Calves/Shins
  • Adductors/Groins
  • Frog Pose
  • Foam Roll
Mitch Bowers
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