Modified Tabata - Get It Done In Under 30

Today I booked it over to make the noon Mad Abs and 12:30pm Dirty 30 classes I usually take on Wednesdays at Pura Vida Club.  


In Mad Abs, Cyndie had us use a Bosa ball and medicine ball for today's class.  We used the Bosa for almost the entire class including doing some lower back strengthening doing Superman lifts on them.  Mountain climbers, walking planks, slide crunches on Bosa with both legs off floor were all part of the abs fun today.


For Dirty 30, Tim had us do modified Tabata, which is four minutes of intense interval or circuit training. We had three stations today.  Here's the breakdown:


Cross over lunges then extended lunge for 20 seconds - cross your right foot in front of and outside your left foot so you are in a curtsy position lunge, then push off that right foot, and taking it out to the right to land in a 90 degree lunge with right leg while left leg straightens in a side lunge position.
Repeat with left leg as lead for 20 seconds.
Rest 20 seconds.
Repeat 3 more rounds.


Handle medicine ball kettlebell swing for 20 seconds - squat then swing handle medicine ball up to shoulder and repeat  using the power of the squat and hips to help with lift of the ball.
Shoulder press for 20 seconds - elbow even with shoulder and press ball up. Free hand is down by your side, not on hip.
Rest 20 seconds.
Repeat two moves again on each arm.


Body bar row for 20 seconds - make figure 8s as you paddle with the body bar using straight arms. Hips should stay square, abs in, and be in an athletic stance with knees bent slightly.
Mountain climbers for 20 seconds - in plank position with feet on gliders bring knees forward to elbows as fast as you can.
Rest 20 seconds.
Repeat 3 more rounds.


Then do another round of all exercises. Have fun!