Tabata 16

SUNDAY · OCT 25 · 16 MIN

Tabata 16

Twenty seconds hard, ten seconds off, eight times, then move on. Four movements, sixteen minutes, one dumbbell and a floor. Every twenty is meant to be a sprint, so pick a pace you can repeat eight times.

Warm up

Five minutes easy, then one slow set of each movement.

The work

Tabata. 20 sec hard, 10 sec off, 8 times each.

The four movements:

Scaling

No dumbbell, high pull a backpack or do fast step ups instead. Hollow hold hurting your lower back, bend your knees or switch to a dead bug. Mountain climbers can slow to a march and still count, and the lunges can hold a rail for balance.

Notes

Set a timer that beeps, because counting twenty seconds with your heart rate up does not work. The first two rounds feel easy and that is the trap, so start slower than you want to.

Tell me what you thought of this week's standard, whether you held it, started it and quit, or there's something else on your mind. Just hit reply.

Whatever you got in today, that's enough. It all counts. See you on the next one.

The rest of the week lives in the Strava club.

Tony.