#Pyramid style #Tabata #workout, plus #yoga

I’m really not doing well these days and I see no light at the end of the tunnel, but I got back out of bed this afternoon to exercise, which is like my prescription. And at least this way I’ll take a shower today, and change out of the clothes I slept in.

Metabolism Blast: Booty, Arms and More

Note to self: This is one you want to repeat sometime. The details look really confusing at first glance, so rather than previewing & jotting notes I just did the workout along with the video. That works (for me doing Julia’s workouts) for anything that’s not rep counts!

Wore my weighted vest for all but the warmup & yoga stretch / cool down.

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Round 1: Set 1 Tabata 20:10 2x (8 intervals) 4 mins
Round 2: Sets 1 &2 Tabata 20:10 2x each (16 intervals) 8 mins
Round 3: Sets 1, 2, & 3 Tabata 20:10 2x each (24 intervals) 12 mins
Round 4: Sets 1, 2, 3, & 4 Tabata 20:10 2x each (32 intervals) 16 mins
Round 5: Sets 2, 3, & 4 Tabata 20:10 2x each (24 intervals) 12 mins
Round 6: Sets 3 &4 Tabata 20:10 2x each ( 16 intervals) 8 mins
Round 7: Set 4 Tabata 20:10 2x (8 intervals) 4 mins

Warm up:

  1. Walk out pushups walk back 5
  2. Heisman hops 20
  3. Skaters 15
  4. Ab hammer kicks 20

Set 1 

  1. Burpee high knee toe taps 8
  2. Bulgarians Elv push-up, 30lbs
  3. Step up lunge back switch
  4. Plyo jump forward & backward, squat & hammer curl to shoulder press, 30lbs Box jump squat and press

Set 2

  1. Chair pose SL arms overhead This ends up being an alt, 1/2 pistol squat, which is really awesome.
  2. Bear hold + explosive hops
  3. Curtsy deadlift plank hop, 30lbs
  4. Squat tricep catch inchworm back/jump

Set 3 

  1. Froggy push-ups
  2. Weighted broad jump rev lunges 180 hop, 15lbs
  3. Plank hop alt T stands
  4. SL roll back mat hop 1/2 burpee

Set 4 sliders LOVE how so many YouTube trainers are incorporating slider work lately

  1. Slider lunge SA row, 20lbs
  2. Slider lunge SA row
  3. Back fly slider burpee, 2 10lbs
  4. Pike, knee tuck, jack legs on sliders

(1:15)

Yoga

15min

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Author: Boodiba

Artist, Designer

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