March 9 Joyful March Into Spring with 31 Days of Tabata Variations

March 9 Joyful March Into Spring with 31 Days of Tabata Variations

Day 9 and we are in week two of the month of March.  Our joyful March into Spring has us doing tabatas each week, but having the work portion of the tabata increase: so last week it was 20 seconds work 10 seconds rest and this week the tabatas are 30 seconds work and 10 seconds rest.  If you are using a tabata app on your phone or computer you should easily be able to change the time portions but it will still be 8 sets. Today’s tabata is squats, either body weight or with a kettlebell goblet squat, do as many squats as you can in 30 s, rest 10 and repeat for 8 times total. This workout will take about 5 and 1/2 minutes.    For either squat you want to start with your feet fully grounded into the ground and slightly externally torqued.  Your toes are pointed forward but it feels like your are spreading the ground between them… this slight torque protects the knees and engages the glutes.  Soften your knees and let your hips/bottom slide backwards, keeping your spine neutral and back fairly flat.  Keep your shoulders pinched back and chest open, and neck in line with the rest of your body.  For the goblet squat you hold the kettlebell at your chest during the squat.  Try to keep your shins as vertical as possible and aim to have your knees behind your toes.  At the top of the squat stand tall and squeeze your glutes. Happy Hump Day!