Team! 
Today we get creative with interval training by targeting the core - shoulders to knees - with a classic Tabata time domain with an endurance kicker to generate a little extra fatigue! 
Enjoy! 
-Carla

A classic Tabata sequence involves 8 rounds of segments of 20 seconds of work and 10 seconds of rest for a total of 4 minutes. This workout incorporates multiple movements with 2 minutes of rest in between each 4-minute Tabata.

Warm-Up/Movement Practice

Take 5-10 minutes to practice 5-8 repetitions of the movements below at low intensity, in sequence, and select the options you will use for the workout.

Workout

• Mountain Climbers: 20 sec of work/10 sec of rest x 8 rounds (4min) (Alternative: Bicycle Crunch)

  2 min rest

• Strict sit ups: 20 sec of work/10 sec of rest x 8 rounds (4min) (Knees bent, feet anchored)

  2 min rest

• Jumping air squats: 20 sec of work/10 sec of rest x 8 rounds (4min)

  2 min rest

• Oblique Twists: 20 sec of work/10 sec of rest x 8 rounds (4min)

  2 min rest

• Alternating Plank Hold and Superman Hold: 20 sec of work/10 sec of rest x 8 rounds (4min)

  ** Select a plank option that allows you to hold the position for the entire 20 seconds.

  ** First 20 sec work/10-sec rest is a plank hold, the next 20-sec work/10-sec rest is a superman hold, and continue to alternate movements until the 8 rounds are completed.

  Plank hold alternative - Hollow Hold

Total time: 28 min. 

Cool-Down

15-minute Deep Stretch yoga sequence from Five Parks.