Target Full Body Tabata

Workout Plan of the Week
February 22 - February 28, 2021

DAY
WORKOUT
DETAILS
Monday Youtube Guided Class
Rise and Grind 3
https://youtu.be/iqsqEeD6PmQ
Tuesday Workout of the Week
Target Full Body Tabata
Check out the exercise plan and demos below!
Wednesday Zoom Virtual Class
Move and Meditate | 7pm - 8pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Thursday Zoom Virtual Class
HIIT | 12:15pm - 1pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Friday Zoom Virtual Class
Target Yoga | 11:30am - 12:00pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Saturday Zoom Virtual Class
Pound | 12pm - 1pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Sunday Workout of the Week
Target Full Body Tabata
Check out the exercise plan and demos below!

 

Workout of the Week
Target Full Body Tabata

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 a high interval training style that uses specific time intervals. For this Tabata workout, each set should be performed for 20 seconds of work and 10 seconds of rest. There are many ways to do Tabata, however, in this workout each set will have two different exercises. Each exercise will be performed a total of four times. Each set will last for a total of four minutes. Do each set or mix and match your favorites!

WARM-UP
woman demonstrating jog woman demonstrating fast feet run
woman demonstrating vertical arm swings

 

SET 1: LOWER BODY A
EXERCISES AND MODIFICATIONS
4 rounds x 20 seconds each with 10 seconds of rest Rest 20 seconds after completing all four rounds(use modification if needed)
woman demonstrating lateral lunge jumps woman demonstrating modified lateral lunge jumps
woman demonstrating fast feet and tuck woman demonstrating modified fast feet and tuck
SET 2: UPPER BODY A
EXERCISES AND MODIFICATIONS
4 rounds x 20 seconds each with 10 seconds of rest Rest 20 seconds after completing all four rounds(use modification if needed)
woman demonstrating triceps pushups woman demonstrating modified triceps pushups
woman demonstrating mountain climbers woman demonstrating modified mountain climbers
SET 3: LOWER BODY B
EXERCISES AND MODIFICATIONS
4 rounds x 20 seconds each with 10 seconds of rest Rest 20 seconds after completing all four rounds(use modification if needed)
woman demonstrating SQUAT JUMPS woman demonstrating modified squat jumps
woman demonstrating shuffle to lunge woman demonstrating modified shuffle to lunge
SET 4: UPPER BODY B
EXERCISES AND MODIFICATIONS
4 rounds x 20 seconds each with 10 seconds of rest Rest 20 seconds after completing all four rounds(use modification if needed)
woman demonstrating diamond pushups woman demonstrating modified diamond pushups
woman demonstrating alternating leg v-ups woman demonstrating modified alternating leg v-ups
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 down dog woman demonstrating pigeon stretch
woman demonstrating back opener