Arlington ISD Workout Wednesday

Posted in , on May 6, 2020

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
  • Sit-ups
  • Plank

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.

  • Deadlift
  • 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

  1. 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

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