Tabata-2013

Start with a warmup (dynamic stretch); short jog, jumping jacks, lunges in place, crab walk, etc.. For about 5-10 minutes.

Tabata-13: this will be 3 exercises, each running 4 minutes in length with reps/rest. Transition time from one exercise to the next will be 30 seconds to end all three in 13 minutes.

Tabata Protocol: 20 seconds of continuous reps (as many reps as possible) AMRAP, with 10 seconds of rest, for a total of 8 sets.

EXERCISES:
1. Sumo Deadlift Highpull (full body movement)

* use a weight, dumbbell, or bar that you can lift multiple times. Start with a wide stance, in a full squat with weight close to body, arms between legs, back straight, stand up moving butt & arms at same time, as you come to mid-thigh, high pull weight up to chin while hips come forward, legs just about locked and squeezing butt. Return to ground and repeat.

2. Butterfly Sittups (core)

* start with bottom of feet together, knees out and legs in a butterfly stretch position. Arms and hands extended on ground up above your head on ground. With a upward motion, throw hands up and towards feet activating core. Touch your toes or heels and return to start position. Repeat.

3. Burpees (full body)

*Start with; 1. Standing (shoulder blades retracted, tight core, feet shoulder-width apart), 2. Squat (knees driven out over toes, hip crease below knees, tight core, arched/neutral lower back), 3. Top of push-up (straight line from shoulders to heels, tight core, eyes forward), 4. Bottom of push-up, 5. Top of push-up
6. Squat, 7. Jump and reach (max vertical jump with arms overhead, tight core, land softly). For those starting this movement for the first time, you can modify it by eliminating 4 & 5. Just squat, hands on ground, feet kicked back (plank position-top pushup position), kick feet forward to hands, squat up with hop. Repeat.