Burnout | Zaynab #06
Burnout
•
6m 34s
SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App - search Tabata Timer in the App Store):
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set “Warm up Interval” to 0 seconds
-Set "Exercise Interval" to 50 seconds
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 20
-Set “Recovery Interval” to 4 minutes
-Set "Number of Cycles" to 1
-Set “Cooldown Interval” to 0
-everything else can be set to zero
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WARM-UP:
3 rounds: 10 air squats, 10 knee pulls, 10 push-ups
WORKOUT:
(5 times through round: 50 seconds on, 10 seconds off)
Round 1 (50”/10”):
Elevator squats
Burpees
Push-up + side plank
Sumo squat + row
Then...4min AMRAP of:
30 High Knees
20 Rainbows
10 Tuck jumps
then..
(5 times through: 50 seconds on, 10 seconds off)
Round 2 (50”/10”):
Reverse lunge with knee lift (R)
Reverse lunge with knee lift (L)
Pop squats
Russian Twists
Then...repeat 4min AMRAP of
30 High knees
20 rainbows
10 tuck jumps
X FACTOR: 2 Minute Plank Hold
COOL DOWN:
Stretch legs (figure four, wide-legged forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)
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