Anywhere Workout 1.4

Week 1 - Workout 4


Endurance today!! A TABATA workout framework for you all - a tried-and-true way to build your cardiovascular endurance. Video of workout on our IGTV.


The only equipment you'll need for this workout is your row station (chairs + broomstick).


Warmup

Full Body Mobility Warmup and then:


3 Rounds of


10 Air Squats

10 Pushups

10 Sit-Ups or Crunches

* Take these 3x10s nice and slow. Focus on your form and making sure you're working through full range of motion on each without pain. Over the course of these rounds you should feel warmer and, importantly, looser.


Work*


2 Rounds:

:20s work/:10s rest of

  • 4x :20s Air Squat/:10s Rest (so :20s Squats, :10s Rest, :20s Squats, :10s Rest, :20s Squats, :10s Rest, and :20s Squats, :10s Rest)

  • 4x :20s Push Ups/:10s Rest

  • 4x :20s Supine Leg Raises (Keep that low back on the floor ALWAYS)/:10s Rest

  • 4x :20s Burpee (Absolutely modify these to sprawls (no pushup) if full burpees slow you down after all those pushups - could even take out the jump at the top to get more reps in)/:10s Rest

  • 1:00 Rest

Then

Rest another 1:00 for a total of 2:00 rest - super generous, we know!


Then

2 Rounds:

:20s work/:10s rest of

  • 4x :20s Alternating Reverse Lunge/:10s Rest

  • 4x :20s Chair Rows (could sub DB Bent over Rows as a sub)/:10s Rest

  • 4x :20s Sit-Ups or Crunches/:10s Rest

  • 4x :20s Plank Shoulder Touches (can modify to knees but keep a long body, tuck your tailbone and squeeze the gluts no matter which version you do)/:10s Rest

  • 1:00 Rest

* Do NOT sacrifice form for more volume. If your form suffers and/or slows you down, then modify! We want lots of volume within the :20s with perfect form at whatever movement modification suits you best. QUALITY VOLUME wins the day here.

** If you need more time between each block of 4, you can take an additional round of rest for a total of :40s rest (:10s + :20s + :10s) to transition.


Cool Down


Practice some deep breathing to bring your heart rate back to normal. Stretch and roll out your shoulders, lats, hips, quads and hip flexors. Especially attack those quads and hip flexors.



Make It a Great One!

© 2016 by Alchemy Strength & Conditioning.