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    Kimberly Burleson
    Jan 29
      ·  Edited: Jan 29

    The Island Tabata

    Q: Betty C, PAX: Power, Goggles & Arcadia

    Warm up: JJ, Praying Mantis, Cherry pickers, arm circles

    Disclaimer + COVID warning

    Run around the building 1x

    3 rounds (abs, arms, legs) with 4 circuits in each

    45 sec work, 15 sec rest

    ROUND 1 ABS

    C1 squat w/ alt knee drive

    Alt dumbbell row to T plank

    Repeat circuit 1x

    C2 Alt (back) lunge w/dumbbell chop on app side

    Squat thrust (frogger) to arm raise

    Repeat circuit 1x

    C3 standing twist crunch (hands behind head)

    V-up with twist (hands together, arms straight)

    Repeat circuit 1x

    C4 alt front kick to lateral lunge

    Scissor kick

    Repeat circuit 1x

    Burpee 45 sec, rest 15 sec

    ROUND 2 LEGS

    C1 squat jumps

    Straight leg side raises (lying on side) R=45, L=45sec

    Repeat circuit

    C2 (go under drive-thru)

    split squat (1 leg on bench or curb)

    Wall sit

    Repeat circuit 1x

    C3 3-way lunge (forward, side, back) L=45, R=45

    Good morning (weight held under chin, bend forward, squeeze glutes on way back up)

    Repeat circuit1x

    C4 Hamstring curls using sliders in bridge position

    Single-leg deadlifts R=45, L=45

    ROUND 3 ARMS

    C1 shoulder dip (in merkin position, arms wider than shoulders, dip left shoulder & look right)

    Inchworm with tricep merkin

    Repeat circuit

    C2 alt bent over rows

    Reverse fly

    Repeat circuit 1x

    C3 “L” raises (1 arm front raise, other arm side raise)

    Tricep kick back

    Repeat circuit 1x

    C4 “closed” overhead press (palms facing head/ears, push straight up, elbows in closes)

    Military press weights under chin, twist out, push up

    Repeat circuit 1x

    We were unable to finish in 45 minutes, so next time I will only have 3 circuits in each round!



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