Step Tabata Fusion

Workout of the Week
Step Tabata Fusion

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
Step aerobics is a workout that targets the entire body using a combination of flexibility, strength, and cardio-focused movements. Step aerobics can be modified to be either high or low impact. Tabata is high intensity interval training specifically using intervals of 20 seconds of work and 10 seconds of rest. This workout combines step movements into a Tabata format. Each Tabata set contains two exercises. Perform exercise 1 for 20 seconds, take a 10 second rest, then perform exercise 2 for 20 seconds followed by a 10 second rest. Repeat each Tabata set four times with a 60 second rest between sets.

Equipment needed: Step or elevated surface, timer

WARM-UP
woman demonstrating step ups woman demonstrating hamstring curls
woman demonstrating step to knee drive
TABATA 1
EXERCISES AND MODIFICATIONS
Perform each exercise for 20 seconds followed by 10 seconds of rest. Repeat the set of two exercises 4 times. Take a 60 second rest before moving to the next set.
woman demonstrating plank taps woman demonstrating modified plank taps
woman demonstrating steps + two taps woman demonstrating modified taps + two taps
TABATA 2
EXERCISES AND MODIFICATIONS
Perform each exercise for 20 seconds followed by 10 seconds of rest. Repeat the set of two exercises 4 times. Take a 60 second rest before moving to the next set.
woman demonstrating over the top woman demonstrating modified over the top
woman demonstrating V step + V power woman demonstrating modified V step + V power
TABATA 3
EXERCISES AND MODIFICATIONS
Perform each exercise for 20 seconds followed by 10 seconds of rest. Repeat the set of two exercises 4 times. Take a 60 second rest before moving to the next set.
woman demonstrating 3 sprinkler switch woman demonstrating modified 3 sprinkler switch
woman demonstrating triceps dips woman demonstrating modified triceps dips
TABATA 4
EXERCISES AND MODIFICATIONS
Perform each exercise for 20 seconds followed by 10 seconds of rest. Repeat the set of two exercises 4 times. Take a 60 second rest before starting your cool-down.
woman demonstrating reverse lunges woman demonstrating modified reverse lunges
woman demonstrating step to hamstring curl woman demonstrating modified step to hamstring curl
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 lunge to side stretch woman demonstrating hamstring + calf stretch on step

 

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