Тренировка Табата
источник
Crouch-Back to Push-Up
A. Start in a high plank position.
B. Bend knees and sit hips back over heels so that arms straighten but hands don't move from position on the floor.
C. Shift forward into high plank, and lower down into a push-up. Press back up to plank to return to start.
Do AMRAP for 20 seconds; rest for 10 seconds
Burpee to Criss-cross feet
A. Start standing with feet hip-width apart. Place hands on floor in front of feet and jump feet back into high plank position.
B. Immediately jump feet back up to hands and stand. Jump to cross right foot in front of left foot, then jump to return to start. Continue alternating which foot crosses in front for each rep.
Do AMRAP for 20 seconds; rest for 10 seconds
Side Plank with Hand-to-Toe Tap
A. Start in a side plank, balancing on right elbow and side of right foot, fingertips and toes pointing forward.
B. Extend left arm overhead, bicep by ear, stretching long from fingers to toes.
C. Engage abs to lift straight left leg and straight left arm to tap hand to toes directly over belly button. Immediately reach left arm and leg long again.
Do AMRAP for 20 seconds; rest for 10 seconds. Do every other round on the opposite side
Quick In-and-Out Squat Jumps
A. Start standing with feet together.
B. Jump feet out slightly wider than hip-width, and immediately lower into a squat, swinging arms up to clasp in front of chest.
C. From squat, immediately jump feet back together and stand (balancing on toes), swinging arms down by sides.
Do AMRAP for 20 seconds; rest for 10 seconds
Crouch-Back to Push-Up
A. Start in a high plank position.
B. Bend knees and sit hips back over heels so that arms straighten but hands don't move from position on the floor.
C. Shift forward into high plank, and lower down into a push-up. Press back up to plank to return to start.
Do AMRAP for 20 seconds; rest for 10 seconds
Burpee to Criss-cross feet
A. Start standing with feet hip-width apart. Place hands on floor in front of feet and jump feet back into high plank position.
B. Immediately jump feet back up to hands and stand. Jump to cross right foot in front of left foot, then jump to return to start. Continue alternating which foot crosses in front for each rep.
Do AMRAP for 20 seconds; rest for 10 seconds
Side Plank with Hand-to-Toe Tap
A. Start in a side plank, balancing on right elbow and side of right foot, fingertips and toes pointing forward.
B. Extend left arm overhead, bicep by ear, stretching long from fingers to toes.
C. Engage abs to lift straight left leg and straight left arm to tap hand to toes directly over belly button. Immediately reach left arm and leg long again.
Do AMRAP for 20 seconds; rest for 10 seconds. Do every other round on the opposite side
Quick In-and-Out Squat Jumps
A. Start standing with feet together.
B. Jump feet out slightly wider than hip-width, and immediately lower into a squat, swinging arms up to clasp in front of chest.
C. From squat, immediately jump feet back together and stand (balancing on toes), swinging arms down by sides.
Do AMRAP for 20 seconds; rest for 10 seconds