Full Body Tabata 3

Workout Plan of the Week
November 9 - 15

DAY
WORKOUT
DETAILS
Monday Zoom Virtual Class
Zumba | 6:45pm-7:45pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Tuesday Workout of the Week
Full Body Tabata 3
Check out the exercise plan and demos below!
Wednesday Zoom Virtual Class
Vinyasa Flow Yoga | 11:30am-12:30am
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Thursday Zoom Virtual Class
Burn | 5:30pm-6:15pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Friday Workout of the Week
Full Body Tabata 3
Check out the exercise plan and demos below!
Saturday Youtube Guided Class
Yoga Foundations Workout
https://youtu.be/FpCNPI8fDDE
Sunday Youtube Guided Class
Strength Circuit Workout
https://youtu.be/zkSd_n24reM

 

Workout of the Week
Full Body Tabata 3

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury.  Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below.  Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Tabata is high intensity interval training method that specifically uses the intervals of 20 seconds and 10 seconds. The 20 second interval is used for high intensity effort, while the 10 second interval is for rest. In this Tabata workout, each set will be composed of two different exercises, and each exercise will be performed four times for 20 seconds of work and 10 seconds of rest. Each set will be four minutes long. Do them all or mix and match your favorites.

Equipment Needed: You will need a timer to keep track of the intervals. A mat is optional but suggested.

WARM-UP
woman demonstrating high knees woman demonstrating calf scoops
woman demonstrating horizontal arm swings  

 

TABATA 1 - CARDIO
EXERCISES AND MODIFICATIONS
Each exercise should be performed four times for 20 seconds of work and 10 seconds of rest. Each set will be four minutes long. (use modification if needed)
woman demonstrating straight arm jacks woman demonstrating modified straight arm jacks
woman demonstrating lateral sprints woman demonstrating modified lateral sprints

 

TABATA 2 - UPPER BODY
EXERCISES AND MODIFICATIONS
Each exercise should be performed four times for 20 seconds of work and 10 seconds of rest. Each set will be four minutes long. (use modification if needed)
woman demonstrating push up taps woman demonstrating modified push up taps
woman demonstrating crab touches woman demonstrating modified crab touches

 

TABATA 3 - LOWER BODY
EXERCISES AND MODIFICATIONS
Each exercise should be performed four times for 20 seconds of work and 10 seconds of rest. Each set will be four minutes long. (use modification if needed)
woman demonstrating Jump Squat + knee touch woman demonstrating modified jump squat + knee touch
woman demonstrating lunge jumps woman demonstrating modified lunge jumps

 

TABATA 4 - ABS
EXERCISES AND MODIFICATIONS
Each exercise should be performed four times for 20 seconds of work and 10 seconds of rest. Each set will be four minutes long. (use modification if needed)
woman demonstrating ski abs female demonstrating modified ski abs
woman demonstrating Toe Touches woman demonstrating modified toe touches

 

COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. 
woman demonstrating pigeon stretch woman demonstrating butterfly stretch
woman demonstrating single toe touch