Home Workout – MetCon! 05.10.20

Conditioning Class at RCSI – Bahrain by Coach K

At-home High Intensity Routine

Warm up –3 Rounds

30 sec Push ups
30 sec Shoulder taps

Workout –

Tabata Jumping Jack
Rest 1 min
Tabata Hand Release Push up
Rest 1 min
Tabata Shuttle Run, 10 m

**Tabata score is the total reps performed in all of the intervals.

How to Tabata –
Tabata is a training protocol where you exercise for :20 sec and rest :10 sec for a total of 8 intervals. If there are 2 movements, alternate between them for 4 rounds.

Scaling the movements
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Shuttle Run > Spot Jog 30 sec (High knee)

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