"Ho-Ho-Home"
Duration: 36:00
[36 Minute Clock]:
4 Minute Bike Erg
Tabata Side Plank
4 Minute Bike Erg
Tabata Air Squats
4 Minute Bike Erg
Tabata Air Squats
4 Minute Bike Erg
Tabata Side Plank
4 Minute Bike Erg
STIMULUS
- Overview: We've got an at-home bodyweight workout for Christmas Day. One tabata = 8 rounds of 20 seconds of work and 10 seconds of rest (4 minutes total).
- Alternate sides every round on the tabata side planks. During each tabata, you will complete 4 plank holds per side.
- Stimulus: Recovery [RPE 2-3]
- Score: Completed
SUBSTITUTIONS
BIKE ERG
- Echo Bike
- Row
- Ski
- Run
SIDE PLANK HOLD
- Side Plank Hold on Hand (Straight Arm)
- Side-Lying Hollow Hold
- Side-Lying Crunch Hold
- Hanging Knee Raise Hold to Side
AIR SQUATS
- Squat to a Box
- Lunges
- Wall Sit Hold
MOVEMENT PREP
1 Minute Bike
15 Second Quad Stretch Per Side
30 Second Cobra Stretch
30 Second Parallel Good Morning Hold
30 Second Bottom of Squat Hold