TABATA BODYWEIGHT - #1 a #12

il TABATA è il protocollo FAT BURN/HIIT (High Intensity Interval Training) piu performante.

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  • Tabata BodyWeight #1

    #1 COSA SERVE = TAPPETINO

    WARM UP #1
    QUADRUPED CAT COW
    FROG JUMPS
    ELLIPTICAL
    ALT. SKIP CONTINUOUS
    JUMPING JACKS HIGH KNEE JUMP

    WOD #1
    AIR SQUAT
    DYAMOND PUSH UP
    ALT. BIRD DOG
    TWIST MOUNTAIN CLIMBERS
    BACK EXTENTION
    BACK EXTENTION ADD/ABD
    PLANK
    HAND PLANK TOES TAPS

  • Tabata BodyWeight #2

    #2 COSA SERVE = TAPPETINO

    WARM UP #2
    PSOAS STRETCH L
    PSOAS STRETCH R
    BEAR WALK
    SKIP CROSSOVER
    HOP JUMP TO HIGH JUMP

    WOD #2
    FLOOR BRIDGE
    SPLIT SQUAT JUMP R
    SPLIT SQUAT JUMP L
    ALT. BACK LUNGE
    ABS ALT. TOES TOUCH
    HOLLOW ROCK
    DYNAMIC TUCK CRUNCH
    PLANK FRONT JUMP

  • Tabata BodyWeight #3

    #3 COSA SERVE = TAPPETINO E ELASTICO

    WARM UP #3
    LOWER LEG L
    LOWER LEG R
    SUMO SQUAT ALT. T. SPINE ROTATION
    INCH WORM
    LATERAL SIDE JUMP

    WOD #3
    BOARD JUMP
    BURPEES
    SPLIT SQUAT ISO L
    SPLIT SQUAT ISO R
    MILITARY PLANK TO TOES TOUCH
    BOXING CRUNCH
    BACK EXTENTION
    PUSH UP

  • Tabata BodyWeight #4

    #4 COSA SERVE = TAPPETINO E RIALZO

    WARM UP #4
    PIGEON L
    PIGEON R
    KICK BACK RUN
    LOW LIZARD
    DOWN DOG

    WOD #4
    CRAB WALK FRONT/BACK
    FRONT BACK SKIP
    BOX STEP UP R
    BOX STEP UP L
    FLOOR BRIDGE
    HINDU PUSH UP
    CRUNCH
    REVERSE CRUNCH

  • Tabata BodyWeight #5

    WARM UP #5
    STD. QUAD STRETCH L
    STD. QUAD STRETCH R
    V STRETCH
    ALLIGATOR WALK
    ALT. SHUFFLE

    WOD #5
    JUMPING LUNGE
    PUSH UP
    BURPEES
    HIGH SKIP
    MINIBOUNCE
    MOUNTAIN CLIMBER
    PLANK SUPERMAN R
    PLANK SUPERMAN L

  • Tabata BodyWeight #6

    #6 COSA SERVE = TAPPETINO

    WARM UP #6
    SEATED BUTTERFLY STRETCH
    PRONE BUTTERFLY STRETCH
    QUADRUPED BRIDGE
    DUCK WALK
    FRONT MINIBOUNCE TO BACK RUN

    WOD #6
    JUMPING JACKS – HIGH KNEE JUMP
    BURPEES TO BEAR PLANK
    ISO FLOOR BRIDGE
    S.L. FLOOR BRIDGE R
    TUCK CRUNCH
    SIDE TO SIDE PLANK
    MILITARY P...

  • Tabata BodyWeight #7

    #7 COSA SERVE = TAPPETINO

    WARM UP #7
    HEEL TAP
    SUPINE HIP STRETCH L
    SUPINE HIP STRETCH R
    SUMO SQUAT TO STAND
    BABOON L&R

    WOD #7
    ELLIPTICAL
    SKIP HIGH KNEE
    SIDE JUMP
    HOP JUMP TO HIGH JUMP
    S.L. DEADLIFT L
    S.L. DEADLIFT R
    PUSH UP HIP EXT. R
    PUSH UP HIP EXT. L

  • Tabata BodyWeight #8

    #8 COSA SERVE = TAPPETINO

    WARM UP #8
    FRONT NECK STRECH
    HALASANA 2
    DOWN DOG
    SCORPION R
    SCORPION L

    WOD #8
    MINIBOUNCE
    JUMPING JACKS HIGH KNEE JUMP
    BURPEES
    ALT. FRONT LUNGE
    ALT. BACK LUNGE
    PLANK SHOULDER TAP
    SIDE CRUNCH R
    SIDE CRUNCH L

  • Tabata BodyWeight #9

    #9 COSA SERVE = TAPPETINO

    WARM UP #9
    ISLAM INTRA ROTARY SHOULDER STRETCH L
    ISLAM INTRA ROTARY SHOULDER STRETCH R
    SEATED CAT COW
    GORILLA SLAM
    LATERAL SKIP STOP & GO

    WOD #9
    CROSS BODY KNEE TUCK PLANK
    SPLIT SQUAT L
    SPLIT SQUAT R
    BURPEES TO BEAR PLANK
    TWIST MOUNTAIN CLIMBERS
    PLANK HIP EXT...

  • Tabata BodyWeight #10

    #10 COSA SERVE = TAPPETINO

    WARM UP #10
    ADDUCTOR ROCK R
    ADDUCTOR ROCK L
    ALT. SPIDERMAN T SPINE ROTATION
    FLAT FOTH DUCK WALK
    SIDE JUMP

    WOD #10
    -HIGH SKIP
    JUMPING LUNGE
    BOARD JUMP
    REVERSE CRUNCH
    ABS SCISSOR
    REVERSE CRUNCH KNEE FACE
    BURPEES
    SEATED LEG RAISE

  • Tabata BodyWeight #11

    #11 COSA SERVE = TAPPETINO

    WARM UP #11
    SIDE TO SIDE ISLAM T. STRETCH
    ISLAM TO INDU MOBILITY
    ALT. SPLIT SQUAT TO HAMSTRING STRETCH
    CROUCHING TIGER
    ELLIPTICAL

    WOD #11
    S.L. DEADLIFT L
    S.L. DEADLIFT R
    HOP TO SQUAT
    ABS TOES TOUCH
    HOLLOW BODY HOLD
    HOLLOW ROCK
    PLANK FRONT JUMP
    AIR SQU...

  • Tabata BodyWeight #12

    COSA SERVE = TAPPETINO, ELASTICO

    WARM UP #12

    LOWER LEG L
    LOWER LEG R
    JEFFERSON CURL
    CALF STRETCH L
    CALF STRETCH R

    WOD #12
    JUMPING JACKS – HIGH KNEE JUMP
    JUMPING LUNGE
    SKIP HIGH KNEE
    BURPEES
    ABS TWIST F.E.
    PLANK SPIDERMAN
    ELLIPTICAL
    ABS SCISSOR