NapTown @ Home 5/11/20

Rotating TABATA x 8 Intervals:


  • Chair Dips
  • Russian Twists
  • Step Ups/Jumping Lunges


  • Shoulder to Overhead
  • Weighted Russian Twists
  • Weighted Step Ups/Lunges

A TABATA interval is :20 of work followed by :10 of rest. You will rotate through the three movements for 8 total rounds in this fashion. Mix and match from the choices on the left and right above as you like and as equipment allows.

If chair dips are difficult, you can move your feet closer to the chair and bend your knees to the legs can assist you more with the movement. You can also switch these out for a push up if needed for equipment purposes.

The Russian twists can be scaled back by putting your feet on the ground to make them easier.

The lunges can be scaled back by limiting your range of motion or using a chair or wall to assist your balance.
All of these movements can be made more challenging by adding more weight if you have access to that equipment.

Chair dips can be performed as a more traditional dip if you have access to a pair of boxes or tables that can be on either side of you with your feet off of the floor to add more load to your body.

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Helpful links:

You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!

All 4PM Public Fitness classes can be accessed here!

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