Full Body Tabata

Workout Plan of the Week
August 31 - September 6

DAY
WORKOUT
DETAILS
Monday Workout of the Week
Full Body Tabata
Check out the exercise plan and demo videos below!
Tuesday YouTube Guided Workout
Rise & Grind Workout 2
https://youtu.be/fi79vC5NjZA
Wednesday Zoom Virtual Class
Vinyasa Flow Yoga | 11:30am-12:30pm
NEW! 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
NEW! 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
Check out the exercise plan and demo videos below!
Saturday Zoom Virtual Class
Zumba | 10:30am-11:30am
NEW! Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Sunday YouTube Guided Workout
Family Fun: Tape Shapes & Letters
https://youtu.be/ZpocVcPI4To

 

Workout of the Week
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. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.

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

Workout
Tabata is a high intensity interval training method specifically using intervals of 20 seconds of work followed by 20 seconds of rest for 8 sets. In this workout, each tabata will alternate between 2 exercises and each exercise will be done for 4 sets.

Example
Tabata 1
* Perform exercise 1 for 20 seconds
* Rest for 10 seconds
* Perform exercise 2 for 20 seconds
* Rest for 10 seconds
* Repeat for 4 sets

 

WARM-UP

Trunk Twist

woman demonstrating trunk twist

Wide Stance Leg Stretch

female demonstrating wide stance leg stretch

High Knees

female demonstrating high knees

Prisoner Squats

female demonstrating prisoner squats

 

WORKOUT EXERCISE
DEMO
MODIFICATION

TABATA 1

Squat Jumps
(20 seconds)

Rest 10 seconds

female demonstrating squat jumps

female demonstrating squat jumps modification

Push-Up (x2) + Plank Jack (x2)
(20 seconds)

Rest 10 seconds

female demonstrating pushup with plank jack

female demonstrating pushup with plank jack modification

Repeat for 4 sets

 

WORKOUT EXERCISE
DEMO
MODIFICATION

TABATA 2

X Jumps
(20 seconds)

Rest 10 seconds

female demonstrating x jumps

female demonstrating x jump modification

Lunge Jumps
(20 seconds)

Rest 10 seconds

female demonstrating lunge jumps

female demonstrating lunge jump modification

Repeat for 4 sets

 

WORKOUT EXERCISE
DEMO
MODIFICATION

TABATA 3

Rotational Squat + Tuck
(20 seconds)

Rest 10 seconds

female demonstrating rotational squat with tuck

female demonstrating rotational squat with tuck modification

Mountain Climber Runs
(20 seconds)

Rest 10 seconds

female demonstrating mountain climber runs

female demonstrating mountain climber run modification

Repeat for 4 sets

 

WORKOUT EXERCISE
DEMO
MODIFICATION

TABATA 4

Side Shuffle to Burpee
(20 seconds)

Rest 10 seconds

female demonstrating side shuffle to burpee

female demonstrating side shuffle to burpee modification

Tuck Jumps
(20 seconds)

Rest 10 seconds

female demonstrating tuck jumps

female demonstrating tuck jump modification

Repeat for 4 sets

 

WORKOUT EXERCISE
DEMO
MODIFICATION

TABATA 5

Shuffle Punch
(20 seconds)

Rest 10 seconds

female demonstrating shuffle punch

female demonstrating shuffle punch modification

Flutter Kicks
(20 seconds)

Rest 10 seconds

female demonstrating flutter kicks

female demonstrating flutter kick modification

Repeat for 4 sets

 

COOL-DOWN

Side Stretch

female demonstrating side stretch

Leg Cross Over

female demonstrating leg cross over

Down Dog

female demonstrating down dog

Plank Rotation

female demonstrating plank rotation