Zoom Class Schedule:
Monday- 6:30am & 9:00am
Tuesday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)
Wednesday- 6:30am & 9:00am
Thursday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)
Friday- 6:30am & 9:00am
Saturday- 9:00am
Login for all ZOOM classes- Meeting Password- 214698
https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
8 Rounds (20 Seconds On + 10 Seconds Off):
Strict Pull-ups
Sit-ups
Push-ups
Air Squats
no equipment
8 Rounds (20 Seconds On + 10 Seconds Off):
Odd Object Rows
Sit-ups
Push-ups
Air Squats
STIMULUS
DESCRIPTION
- Working with all bodyweight movements in this Tabata style workout
- Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest
- You’ll complete all 8 rounds at one movement before advancing to the next
- Keep a running count of the numbers completed at each station
- You’ll enter your total reps separately for pull-up, sit-ups, push-ups, and air squats
- You final score is total reps accumulated over the workout
STRICT PULL-UPS
- Choose a variation that allows you to complete at least 5 reps within each 20 second window
SIT-UPS
- If you have an AbMat, let’s use it
- If you don’t have an AbMat, you can anchor your feet with dumbbells or another weighted object
PUSH-UPS
- Choose a variation that allows you to complete at least 7 reps within the 20 second windows
MODFICATIONS
STRICT PULL-UPS
- Banded Strict Pull-ups
- Ring Rows
- Odd Object Rows
PUSH-UPS
- Elevate Hands to Box or Bench
- Knee Push-ups
RANGE OF MOTION
- As we’re moving quickly through these short rounds, let’s make it a point to nail the range of motion standards:
- Strict Pull-ups: Chin over the bar at the top, elbows completely locked at the bottom
- Sit-ups: Back flat on ground in the bottom, shoulders forward of the hips at the top
- Push-ups: Chest to floor and elbows locked out at the top
- Air Squat: Hips below parallel at the bottom and body in a straight line at the top
