Day Twenty-four of the Tabata Fitness Challenge:

Day Twenty-four of the Tabata Fitness Challenge:

Day Twenty-four and today’s we have two tabatas again!  We are almost done so we are adding a little more umph to our challenge.  So the first tabata is mountain climbers. Do 20 seconds of mountain climbers, followed by 10 seconds rest for one set. Do 8 sets total.  Then give yourself a 30 second to 2 minute rest and start the second tabata of squats.  Do as many good form squats as you can in 20 seconds then rest 10 seconds for one set.  Do 8 sets total.  To do a proper mountain climber exercise, follow these steps:

  1. Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms
  2. Your body should form a straight line from your shoulders to your ankles
  3. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can
  4. Return to the starting position and repeat with your left leg
  5. Continue alternating for the desired number of reps or time

If you are new to mountain climbers perform the knee to chest motion slow and steadily then build it up to a faster pace with practice.

For a proper body weight squat, Keep your spine in a neutral position. This means don’t round your back, but also don’t hyper extend and over accentuate the natural arch of your back.Think about having your feet plastered to the ground and weight distributed between toes and heels.  Keep your whole body tight through the whole movement.  Breathe in and  break at the hip and push your bottom backwards. Keep sending your hips backwards as your knees begin to bend.  It’s important that you start with your hips back, and not by bending your knees.Keep your back straight, with your neutral spine, and your chest and shoulders up. As you squat down, focus on keeping your knees in line with your feet. Knees should not go over the toes and should track up between the second and fourth toes. Squat as low as you can aiming to go below parallel: until your hip joint is lower than your knees. We are looking at your hip joint here, not your thighs. Depending on the size of your thighs, your squat may appear to be less deep than it truly is. Once at the bottom, it’s time to stand back up!Keeping everything tight, breathe out and drive through your heels (keep the balls of your feet on the ground as well). Drive your knees out the same way you did on the way down, and squeeze your butt at the top to make sure you’re using your glutes. Remember: keep your body and core tight the entire time.  Alright go team!  This should be done in 10 minutes or less!