Last weeks challenge was a great success, I’ve received countless emails with positive feedback! These circuit Sunday challenges are a great option for those who want to push themselves during the week but just don’t know where to start. Every Sunday I will post a new challenge and you will have the whole week to complete it. Alright, let’s get started!
This week’s challenge will consist of a series of 4 different Tabatas.
What is a Tabata?
- 20 seconds full intensity
- 10 second rest
- 8 full repetitions
- Total of 4 minutes
Station 1 Treadmill Sprint Tabatas
This will be an intense Tabata sprint on the treadmill. Set the treadmill to a slight incline to avoid hurting your knees and then set it to your max speed while standing on the sides of the treadmill. When the speed is set, prepare yourself to hop on for the the 2o second high intensity sprint. Once completed hop on the sides for the 10 second rest and repeat x 8. If you have a partner with you, have them time you and call out the time or if you are alone you can use the digital timer on the treadmill.
Rest for 1-3 minutes then move on to station 2
Station 2 Push-Up Tabata
This is an old favorite back at my martial arts gym. We used to complete this after an intense training session and believe me it’s hard as hell! Get in push-up position and complete as many push-ups as you can for 20 seconds followed by 10 seconds rest x 8 repitions. When you’re unable to complete a full push-up switch to modified (knees on floor) and when you can’t complete the modified push-up switch to hips on floor. It is most important that you keep the pushing motion for the whole 20 seconds even if you are doing the modified.
Rest 1-3 minutes then move on to station 3
Station 3 Tuck jumps
For this station you will perform an explosive jump while bringing your knees in front of you as high as you can. (knees should almost touch chest) Control your landing by landing in a squat position to help avoid hard contact with the floor. Complete as many tuck jumps as you can in 20 seconds with a 10 second rest x 8 repetitions.
Rest 1-3 minutes then move to final stage
Final Station Plank
The final Tabata will be 20 seconds plank with 10 seconds rest x 8 repetitions, this last station will improve your posture and core strength. Make sure to keep your body in a straight line during the plank while avoiding any arches in the back. Keep your core muscles and glutes engaged throughout the whole 20 seconds.
Congratulations you have completed Nate’s Circuit Sunday Week 2 challenge! I know this one is difficult but after completing this you will be able to complete anything you put your mind to! Remember the pain is temporary but the success is permanent. Make it your goal to full complete this circuit before next weeks challenge and give me feedback!!
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