Tabata: Wednesday workout Matt Bostick

Posted in , on October 7, 2021

It’s Bottle Workout time with Duff Elementary physical education teacher Matt Bostick for this Workout Wednesday.

A water bottle is all that’s needed to complete this week’s workout for our virtual learners. There are only three exercises required as you take a break from your keyboard to get your heart rate up. You also get to find out what an EMOM is.

Here’s Workout Wednesday No. 5.

Bottle Workout (6-8 minutes total, every minute, on the minute)

  • 2 burpees (belly floppers) over the drink
  • 4 sit ups holding the drink straight up in the air
  • 6 thrusters (one or two arm)

In case you’re looking for what Bostick has done for Workout Wednesday in the past, here are this year’s plans.

Soccer Ball Workout (as many reps as possible for 8-12 minutes)

  • 10 soccer ball side lunges
  • 10 soccer ball jump squats overhead
  • 30 second wall sit holding the ball in lap or overhead
  • 10 soccer ball plank passes or pushups

Tabata (20 seconds of work, 10 seconds rest, older students can repeat for more work)

  • Shuffle taps (pick the daisies)
  • Squat walks 
  • Plank hold
  • Crab toe touch
  • Lunges
  • Pogo stick squats (good calf work too)
  • Dead bugs
  • Leg lifts

Cardio Minute Challenge (hit a stopwatch and switch every minute)

  • jogging
  • squat punches
  • frog jumps
  • front kicks
  • crab kicks
  • squat jacks
  • planks (high or low)

Circuit Workout/Warmup (pre-K-2 repeat once, 3rd-6th grade three total rounds)

  • 30 marching/high knees
  • 30 alternating arm and leg jacks/jumping jacks
  • 5-10 slinky squats to cobra
  • 30 sprint shuffles
  • 30 climb the ropes