Thursday 3.19.2020 (Home Workout)

*Today's Home Workout, presented by PVDonuts (featuring James and George)

"HOME WORKOUT"

A. Tabata IntervalsComplete 20 seconds of work, followed by 10 seconds of rest, rotating through the following stations, for a total of 4 rounds of each (8 minutes):Mountain ClimbersRow/Ski/Bike/Jump Rope, or Jumping JacksSit-Ups or Flutter KicksAir SquatsRest 2-4 minutes, then…B. Mobility/Stability CircuitTwo or Three rounds, not for time, of:Down-dog to Spider-Man Rotations x 3-4/side (hold down down for 1-2 seconds on each rep)Seated Scapular Wall Slides x 4-6 reps @3131 tempoBird-Dog x 6-8/sideDead-Bugs x 16-20Then…C. Tabata IntervalsComplete 20 seconds of work, followed by 10 seconds of rest, rotating through the following stations, for a total of 4 rounds of each (8 minutes):Mountain ClimbersRow/Ski/Bike/Jump Rope, or Jumping JacksSit-Ups or Flutter KicksAir Squats***For the first set of "Tabatas," just get right into it. Start out at a moderate pace on all of the movements, and focus on breathing as rotate from station to station. Your body should then be good, warm, and receptive to the mobility and activation work for Part B. After that, you'll repeat your Tabata Intervals from Part A, trying to attack them with a bit more intensity than you did the first time around.For those that have access to a Bike, Rower, or Ski, AND a jump rope, you can sub the Mountain Climbers with Double-Unders or Single-Unders.If you have some weights, feel free to get creative, but tomorrow (Friday) will have some more strength-based elements in it --today is meant to be light in load.As always, let us know if you have any questions, and have fun!

"AEROBIC DEVELOPMENT"

Tempo Run:1 Minute @ easy pace1 Minute @ moderate pace1 Minute @ easy pace1 Minute @ tough pacex 6-8 rounds (24-32 minutes)**this can also be performed on a bike