21 December Core Conditioning (Obj: Full Body Cardio)

Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:  (:20 work / :10 rest) X 8*

·         Cossack Lunge (Or warrior lunge)

·          Swing Plank  (Or w/ knee)

·          Airborne Squat (or w/shin)

·          Spiderman Pushup (or w/knee)

10 min X-Fit

·          10 Pushups

·          10 Russian Twists

·          10 Squats

Cool Down

* The Tabata protocol is a 4 min workout. Do one movement for :20. Rest for :10. Repeat 8x. This method of training has been shown to rapidly increase the body's ability to absorb oxygen and come to rest when not active. 

Holiday note: If you don't have time to do the whole workout you can always choose to just to the 10 min X-fit (takes just 10 min!) or the tabatas. (Takes 16 - 20min!)