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LIFT LEAN WEEK

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Workout Plan: Tabata 20:10 (28:58 Runtime at 140 BPM)

Round 1: Cardio

High Knees
Burpees

Round 2: Bodyweight Strength

Push-Ups
Bodyweight Squats

Round 3: Cardio

Jumping Jacks
Mountain Climbers

Round 4: Bodyweight Strength

Plank Shoulder Taps
Glute Bridges

Round 5: Cardio

Skater Jumps
Jump Squats

Round 6: Bodyweight Strength

Reverse Lunges
Side Plank (Alternate Sides Each Interval)

Here’s a list of 10 Legs, Bums, & Tums (LBT) exercises using just gliders, perfect for challenging the lower body and core:

1. Glider Reverse Lunge

Place a glider under one foot, slide it back into a reverse lunge, keeping the front knee stable. Return to standing and switch sides.

2. Glider Lateral Lunge

With a glider under one foot, slide the foot out to the side while bending the other knee into a lateral lunge. Push back up to standing.

3. Glider Squat to Side Slide

Stand with a glider under one foot. Squat down, and as you rise, slide the glider foot out to the side to engage the outer thigh and glutes.

4. Glider Hamstring Curl

Lie on your back with heels on the gliders. Lift your hips into a bridge and slide your heels out and back in, targeting the hamstrings.

5. Glider Mountain Climbers

In a plank position, place each foot on a glider. Slide each foot forward, alternating legs as if running, engaging the core and lower abs.

6. Glider Knee Tucks

In plank position with both feet on gliders, slide both knees toward your chest and extend back out, working the abs and hip flexors.

7. Glider Plank Jacks

In a plank position with each foot on a glider, slide both feet out to the sides and back in, engaging the glutes and core.

8. Glider Curtsy Lunge

Place a glider under one foot, slide the foot back and behind into a curtsy lunge, keeping the front knee aligned with the toes.

9. Glider Side Plank Leg Sweep

Start in a side plank with one foot on a glider. Slide the glider foot forward and back along the floor to engage the core, outer thigh, and glutes.

10. Glider Pike

In plank position with both feet on gliders, engage your core and lift your hips toward the ceiling into a pike position, then return to plank.

These exercises effectively target the lower body and core, enhancing stability, strength, and mobility with the added challenge of gliders.

Upper Body 30:10

Protocol 5: MOVE: 30:10
30 seconds work / 10 seconds rest x 8.
20 seconds rest.
Repeat for 6 rounds.

Here’s a structured upper body workout using the MOVE: 30:10 Protocol (30 seconds work, 10 seconds rest, repeated for 8 intervals, with a 20-second rest between exercises, repeated for 6 rounds). This protocol focuses on building upper body strength and endurance using dumbbells. Each round will include a different exercise to keep it dynamic and challenging.

Exercise List:

Dumbbell Shoulder Press
Bent-Over Dumbbell Row
Dumbbell Chest Press (if a bench is available; otherwise, floor press)
Dumbbell Lateral Raise
Dumbbell Bicep Curl
Dumbbell Overhead Tricep Extension

Protocol Details:

1. Dumbbell Shoulder Press

30 seconds of shoulder presses, 10 seconds rest
Complete 8 intervals
20-second rest before moving to the next exercise

2. Bent-Over Dumbbell Row

30 seconds of bent-over rows, 10 seconds rest
Complete 8 intervals
20-second rest before moving to the next exercise

3. Dumbbell Chest Press (or Floor Press)

30 seconds of chest presses, 10 seconds rest
Complete 8 intervals
20-second rest before moving to the next exercise

4. Dumbbell Lateral Raise

30 seconds of lateral raises, 10 seconds rest
Complete 8 intervals
20-second rest before moving to the next exercise

5. Dumbbell Bicep Curl

30 seconds of bicep curls, 10 seconds rest
Complete 8 intervals
20-second rest before moving to the next exercise

6. Dumbbell Overhead Tricep Extension

30 seconds of overhead tricep extensions, 10 seconds rest
Complete 8 intervals

Notes:

Aim to keep a steady pace for each exercise.
Use moderate weights to maintain good form through the entire 30:10 interval structure.
The workout takes around 25–30 minutes to complete and targets all major upper body muscle groups.