110 Bodyweight Exercises
110 Bodyweight Exercises
September 4, 2018
20 Minute HIIT Abs & Obliques
20 Minute HIIT Abs And Obliques
October 18, 2018
20 Minute TABATA A

20 Minute TABATA A

20 Minute Tabata A

You can download a pdf of this plan here.

Lets begin by going over each of the exercises that will be included in the 20 Minute Tabata A.

 

Exercises

Alternating Lunges
Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.

Burpee
Start out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up position.

Curtsy Lunge
When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.

Donkey Kick
Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.

Frog Jumps
Start in an athletic squat position and swing your arms back behind your hips. Push off of your heels and jump forward, land, and immediately sink back down into a squat position and jump again.

High Knees
Stand tall with your feet shoulder-width apart. Without changing your posture, raise your left knee as high as you can and step forward. Repeat with your right leg. Continue to alternate back and forth.

Jump Rope
Hold the rope while keeping your hands at hip level. Rotate your wrists to swing and jump with both feet at the same time over the rope. Repeat.

Jumping Jacks
Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.

Lunge Jump
Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs.

Mountain Climber
Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.

Plank to Pushup
Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

Push-Up
Keep a tight core throughout the entire push up. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin contracting your chest muscles and pushing back upthrough your hands to the start position. Don’t lock out the elbows; keep them slightly bent

Squat
Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

Triceps Dip
Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

V-Ups
Lie faceup with legs and arms extended. Keeping knees and elbows locked, simultaneously raise upper body and lower body while trying to touch fingers to toes.

20 Minute Tabata A Details

Circuit 1

Exercise Duration Times Executed Rest Rest After Circuit Total Time
High Knees 00:20 2 00:10 00:00 01:00
Mountain Climber 00:20 2 00:10 00:00 01:00
Push-Up 00:20 2 00:10 00:00 01:00
Alternating Lunges 00:20 2 00:10 01:00 02:00
Totals 02:40 01:20 01:00 05:00

Circuit 2

Exercise Duration Times Executed Rest Rest After Circuit Total Time
Jumping Jacks 00:20 2 00:10 00:00 01:00
Squat 00:20 2 00:10 00:00 01:00
Lunge Jump 00:20 2 00:10 00:00 01:00
Burpee 00:20 2 00:10 01:00 02:00
Totals 02:40 01:20 01:00 05:00

Circuit 3

Exercise Duration Times Executed Rest Rest After Circuit Total Time
Push-Up 00:20 2 00:10 00:00 01:00
V-Ups 00:20 2 00:10 00:00 01:00
Curtsy Lunge 00:20 2 00:10 00:00 01:00
Jump Rope 00:20 2 00:10 01:00 02:00
Totals 02:40 01:20 01:00 05:00

Circuit 4

Exercise Duration Times Executed Rest Rest After Circuit Total Time
Donkey Kick 00:20 2 00:10 00:00 01:00
Triceps Dip 00:20 2 00:10 00:00 01:00
Plank to Pushup 00:20 2 00:10 00:00 01:00
Frog Jumps 00:20 2 00:10 01:00 02:00
Totals 02:40 01:20 01:00 05:00

Boot Camp Totals

Total Duration Total Rest Total Rest After Cirtuit Time Total Time
10:40 05:20 04:00 20:00

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