HOWITWORKS:Setanintervaltimerforfivecyclesof
45 secondson, 15 secondsofrest/transition.Performeach
exercisefor 45 secondsbeforetransitioningtothenext
exercisewithinthe15-secondrestperiod.Uppercut and
Alternating Plyo
Lunge(NOTSHOWN)
From fighting stance,
perform 4 uppercuts
beginning with lead hand/fist,
followed by rear hand/fist.
Next, stagger feet into a lunge
position and perform 4
alternating jumping/plyo
lunges. Repeat sequence,
alternatingstanceifdesired. TABATA 2Battle-rope
RotationalSlam
Hold battle-rope handles in
each hand about shoulder-
distance apart, elbows at
sides. Slam ropes side to side
in an arcing motion, making
sure to lift heels and pivot on
balls of feet.180-degreeBearCrawl
(NOTSHOWN)
Begin on all fours with hands
on floor under shoulders and
legs extended with hips lifted.
Walk hands and feet 180
degrees to the right, then back
to the left, keeping knees
close to floor.CORE BLAST
HipEscapeWithToeTap
Begin in a bear stance, hands on floor under shoulders and
knees under hips just off floor (A). Rotate hips (B) so you are
now sitting up, and kick right leg forward, holding it just
above floor. Lift left hand to tap fingertips to right toes (C).
Rotate back to bear stance and repeat on other side.(ADD IN WEEK 3)
Choose two moves from
Tabata 1 and create your own
four-minute finisher circuit (16
total minutes of work).ABC64 | M&F HERS | JUL/AUG 2019