NapTown @ Home 3/19/20

Bracket Buster

TABATA :20 work /:10 rest x 8

  • Russian Twists
  • 1:00 rest
  • Ground to Overhead
  • 1:00 rest
  • Flutter Kicks
  • 1:00 Rest
  • Line Skaters

A TABATA interval consists of 8 rounds of :20 of work and :10 of rest. During the working intervals, you will perform as many reps as possible of one movement before a :10 rest. At the start of the next interval, you will continue performing max reps of that same movement. You will repeat this for 8 total :20 intervals. You will then rest for 1:00 before starting up the same process with a new movement.

You can use a plate or dumbbell or even a text book to weight the Russian twists. You can also perform these as body weight reps and keep your feet on the ground if you want to make them easier.

We can use a dumbbell, plate, or kettlebell for the ground to overhead. If using a dumbbell or kettlebell, be sure to alternate arms to keep yourself even! If you do not have a weight and do not want to use a textbook, then you can scale by tapping the floor and then jumping up to reach overhead or by performing a get up get down. 

Flutter kicks can be scaled by bending the knees to shorten your lever to make it easier. 

The line skaters can be modified to a lateral lunge if the jumping and landing is uncomfortable or difficult. 
Try using a weight for your Russian twists and/or keep your feet off the ground for the entire 8 rounds including the rest. 

Try using more weight for your ground to overhead or just move faster for this section!

Try holding onto your weight for the flutter kicks for an increased challenge!

Use a target for your line skaters and try to make them as big as possible for an bigger challenge on the line skaters.