Tabata - Countdown Combo

Here is what I will be doing alongside a client of mine this evening in this crazy Carolina heat.  We'll be using my new neighborhood's grassy fields, shaded gazebo, and loops of traffic-free pavement.  This one should be easy enough for you to try on your own in your own neighborhood.  Sidewalk and a little patch of grass is about all you'll need.  This workout combines two things I used several times previously on this blog: Tabatas and high rep countdowns.  Let me know what you think of this one.

WARM-UP: (1/2 Tabata = 4 rounds of 20 sec. ON/ 10 sec. OFF; 2 min. total)

*1/2 Tabata: Air Squat

*1/2 Tabata: Knee Push-Up

*1/2 Tabata: Burpee

MAIN ENTRANCE LOOP:

8 rounds (4min): 20 sec. SPRINT/ 10 sec. HOLD PLANK

1) AT GAZEBO:

80-60-40-20: Air Squats

10-10-10-10: Decline Push-Ups (at steps or curb)

8 rounds: 20 sec. FROG HOP/ 10 sec. SQUAT HOLD

2) On grass, or move indoors for soft carpeting

60-40-20: Lunge Jump

6-6-6: Supine Get-Up (= lay flat on back, roll up to standing position) (mod: tuck roll to jump)

8 rounds: 20 sec. PUSH-UP SIDE STEP/ 10 sec. HOLD PLANK (reverse direction ea. round)

3)

40-30-20-10: Low Jack to Sumo Squat Hop

5-5-5-5: Burpee-Triple Tuck Jump (Jumping Jack legs in low sumo squat to a sumo squat jump = 1 rep)

8 rounds: 20 sec. BURPEE FROG HOP/ 10 sec. REST 


FINISHER: indoors

20-15-10-5: Pull-Ups or Jumping Pull-Ups

20-15-10-5: DB Thruster (squat to OH press w/ 1 dumbbell in ea. hand) (try 15 lb. DBs)

8 rounds: 20 sec. MB PLANK HOLD/ 10 sec. REST (MB under toes or hands)