I taught this class this morning at Harris Express Athletic Conditioning. We didn't get through all of this, as we ran out of time, but do this on your own and get through as much of it as you can in about an hour.
TABATA = 8 Rounds of 20 sec. of HARD WORK/ 10 sec. of REST
WARM-UP:
Tabata: alternating rounds of Air Squat and Hand-Release Push-Up
ABS:
Tabata: Single-Leg Elbow Plank Hold (alt. legs ea. round)(challenge: toe atop MB)
*Reverse Suicide Stair Run up to 7th Floor of Parking Deck
-run up to 1st floor and down
-run up to 2nd floor and down
...all the way up to the 7th floor, and stay there
*Tripod Hill Run (w/ 1 Heavy DB or Med Ball in hands - held centered, chest high)
3 Rounds -
-Sprint to top of hill (b/w 6th and 7th floors) and back
-10 seconds ONLY rest b/w rounds (count out yourself: 1-100, 2-100, 3-100, etc.)
*Tabata: Burpee
*Tripod Hill Run
*Tabata: Single-Leg Balance/ Squat/ Reach (place DB in front to touch)(alt. legs ea. round)
~challenge: add s-l jump at end of move
*Tripod Hill Run
*Tabata: Plank Double-Footed Side Hops L and R to Jack Push-Up
*Tripod Hill Run
*Tabata: Lunge Jumps R and L to Sumo Squat Jump (mod: skimming jumps, come center)
*Weightless Tripod Hill Run
*Tabata: Tuck Jumps
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