Full Body Tabata 2

Workout Plan of the Week
October 5-11

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 2
Check out the exercise plan and demo videos below!
Wednesday Zoom Virtual Class
Vinyasa Flow Yoga | 11:30am-12:30pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Thursday YouTube Guided Workout
Hard Core Workout 2
https://youtu.be/uL4FXxaFFO4
Friday YouTube Guided Workout
Rise and Grind 2
https://youtu.be/fi79vC5NjZA
Saturday Workout of the Week
Full Body Tabata 2
Check out the exercise plan and demo videos below!
Sunday Zoom Virtual Class
Dance Fitness | 12:30pm-1:00pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app

 

Workout of the Week
Full Body Tabata 2

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.

WARM-UP
woman demonstrating horizontal arm swings female demonstrating opposite hand-toe touch
female demonstrating prisoner squats female demonstrating high knee + pulse

 

TABATA 1
EXERCISES AND MODIFICATIONS
Perform each exercise for 20 seconds (use modification if needed) followed by a 20 second rest.
Alternate between the two exercises for a total of 4 sets.

female demonstrating cross body high knees

female demonstrating modified cross body high knees

female demonstrating bounce forward + lunge touch back

female demonstrating modified bounce forward + lunge touch back

 

TABATA 2
EXERCISES AND MODIFICATIONS
Perform each exercise for 20 seconds (use modification if needed) followed by a 20 second rest.
Alternate between the two exercises for a total of 4 sets.

female demonstrating diamond jumps

female demonstrating modified diamond jumps

female demonstrating plyometric push-ups

female demonstrating modified plyometric push-ups

 

TABATA 3
EXERCISES AND MODIFICATIONS
Perform each exercise for 20 seconds (use modification if needed) followed by a 20 second rest.
Alternate between the two exercises for a total of 4 sets.

female demonstrating speed skaters

female demonstrating modified speed skaters

female demonstrating lateral squat jumps

female demonstrating modified lateral squat jumps

 

TABATA 4
EXERCISES AND MODIFICATIONS
Perform each exercise for 20 seconds (use modification if needed) followed by a 20 second rest.
Alternate between the two exercises for a total of 4 sets.

female demonstrating wide to narrow squat jumps

female demonstrating modified wide to narrow squat jumps

female demonstrating 4 mountain climbers + 2 push ups

female demonstrating modified 4 mountain climbers + 2 push ups

 

COOL-DOWN
female demonstrating sit up to toe stretch female demonstrating butterfly
female demonstrating side stretch female demonstrating glute stretch