Do You Have 4 Minutes? That’s All You Need For This Workout Wednesday Session
Six weeks into Workout Wednesday and Duff physical education teacher Matt Bostick is introducing many of you to a new word – Tabata.
The good news is that if you’re a fan of quick workouts, Tabata is right for you as Bostick said you can get what you need done in four minutes. The bad news? Well, there’s not a lot of time to slow down and think about the At-Home Learning Hub as Tabata’s goal is a lot of intensity in a short amount of time. The focus is on hard work and short breaks to get in another great workout.
Here’s the plan for this week.
Week 6 workout (perform eight rounds, 20 seconds of work and 10 seconds of rest)
You pick the exercise:
- Jumping jacks
- Jumping squats
For added intensity, perform one set of Tabata using one exercise, and then do another full set with a new exercise!
In case you missed any of the earlier episodes of Workout Wednesday, here are the exercise routines Bostick did as well as a link to all the episodes.
Week 5 workout Backpack Complex (3-5 sets of 5-10 repetitions)
Using a backpack filled with household objects, complete the “complex” without putting the backpack down.
- Bent over row
- Ground to overhead
- Overhead press
- Front Squat
- Back Squat
- Jumping Squat
- Broad Jumps
Week 4 workout (three sets each)
- 30 Mountain Climbers with a push-up between every five
- 20 Squat Jacks
- 20 Plank Shoulder Taps
- 10 Lunges (five per leg)
Week 3 workout (three sets each)
- Plank – Hold for 20 seconds
- Superman – Hold for 20
- Split Squat – Hold for 15 seconds per leg
- Side Plank – Hold for 15 seconds per side
Week 2 workout
Five minutes of burpees every minute on the minute
- burpees then rest until minute is up.
Week 1 workout (three sets each)
- 20 Jumping Jacks
- 20 Air Squats
- 30 seconds – Plank (high or low)
- 30 Mountain Climbers