On vacation I made way to the backyard for my post run workouts; plyometrics, strength training, Pilates, and stretching. On this particular day Ryan decided to join me while I went through a few rounds of Tabata to get in some tough no equipment bodyweight exercises in a short amount of time, so with him out there I got him to snap some photos so I could share the workout with all of you! I did three rounds of Tabata using groups of the following exercises, all of which were done on an elevated platform...a deck rail, a step, or bench will do the trick just fine.
Round 1 Exercise 1: Tricep Dips 10 Second Rest Exercise 2: Tricep Push-ups continue to repeat for the 4 minute duration
Round 2: Exercise 1: Right Side Plank hold with alternating bringing your knee in and forward hip flexion. 10 Second Rest: Center Plank Exercis 2: Left Side Plank hold with alternating bringing your knee in and forward hip flexion. 10 Second Rest: Center continue to repeat for the 4 minute duration
Round 3: Exercise 1: Right Side Step-ups with Posterior Leg Hip Extension. Using your glutes and hamstrings, make sure to keep your core engaged to keep the movement from occurring in your lumbar spine. Focus on a slow and controlled lowering movement to work your knee stabilizing muscles. 10 Second Rest: Stationary Squats (not pictured) Exercise 2: Left Side Step-ups with Posterior Leg Hip Extension continue to repeat for the 4 minute duration
Remember if any of these exercises are not right for you at this time choose an alternative exercise that works the same muscle groups.