By COURTNEY KNERR
Welcome back to Workout of the Week! The workout this week is a Tabata workout. Tabata workouts consist of five different exercises that you do eight times each on a specific time interval. This interval is typically 20 seconds of doing the exercise followed by 10 seconds of rest, repeated eight times. For example, if the first exercise is push-ups, you would do as many push-ups as you can for 20 seconds and rest for 10 seconds. After repeating that cycle eight times, you would proceed to the next exercise.
To time yourself, you can use any free timer applications, available for both Apple and Android if you search “Tabata.” Otherwise, you can simply use a phone timer or even a watch. Note that although the normal Tabata workout calls for doing each exercise eight times, if you’re just starting out, it may be better to try four to six times. Tabata is a very intense, strength-oriented workout, so I recommend warming up with five to 10 minutes of cardio so that you’re a little more loose and ready to go for the workout.
As usual, don’t forget to stretch after every workout and drink plenty of water. After this workout specifically, you’re going to want to do some good core and arm stretches. Do downward-facing dog, bringing your arms above your head, and pushing your elbow back. It’s one of my favorite stretches for those muscles. If you have questions about any of the exercises or would like some workouts for more than one day a week, I can be reached firstname.lastname@example.org.
• Burpees (with a push-up)
• Squat jumps
• Bicycle crunches