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Booty Builder #2 : Jacked up Tabata #2 by Lenula
Weights
16” plyo box
**Note: I changed Lenula’s original breakdown to make the routine shorter! If you want to do the longer original version, the pyramids were all 2-10 reps evens only and the Tabata sets were all 40:10.**
Deadly jacked up manmakers set:
100 jumping jacks - 10 DL – 1 double manmaker
90 plank jacks w/shoulder tap – 9 DL – 2 biceps manmakers
80 weighted jumping jacks – 8 DL – 3 triceps manmakers
70 squat jacks – 7 DL – 4 back fly manmakers
60 1 arms plank jacks (switch arms after 10 reps) – 6 DL – 5 spider knee manmakers
50 prisoner jumping jacks – 5 DL – 6 spider push up manmakers
40 seal jacks – 4 DL – 7 plank jack push up manmakers
30 toe touch jacks – 3 DL – 8 plank toe touch manmakers
20 up/down plank jacks – 2 DL – 9 plank tuck jump manmakers
10 plank jack to plank hop – 1 DL – 10 regular manmakers
Bulgarian burn: 20:10 x 2
1. bulgarian R
2. bulgarian hop R
3. bulgarian to fwd lunge R
4. bulgarian hop to fwd lunge hop R
EVEN Pyramid combos: 8-2 reps
bulgarian lunge + bulgarian DL + 1-leg push up + 3 way knee tuck + plank hop (R leg)
Bulgarian burn: 20:10 x 2
1. bulgarian L
2. bulgarian hop L
3. bulgarian to fwd lunge L
4. bulgarian hop to fwd lunge hop L
EVEN Pyramid combo: 8-2 reps
bulgarian lunge + bulgarian DL + 1-leg push up + 3 way knee tuck + plank hop (L leg)
Tabata break: 20:10 2x
1. roll back to jump up
2. tuck jump to plank tuck jump
3. box jumps
4. switch lunges
EVEN Pyramid combo: 8-2 reps
up/down plank + plank hop + heel grab + switch lunge
Arms pump: 20:10 x 2
1. biceps curls
2. biceps curls to shoulder press
3. biceps curls to shoulder press to triceps extension
4. shoulder press to triceps extension
Pyramid combo: 8-2 reps
front raise + lateral raise + push up + plank triceps kickback + handstand (or pike push up if you can´t)
Tabata finisher: 20:10 x 2
1. jumping jacks
2. plank jacks w.shoulder touch
3. prisioner jacks
4. 1-arm plank jacks
Jacked up Tabata #2 by Lenula skinny legend | |
| 170 Likes | 170 Dislikes |
| 6,791 views views | 11K followers |
| How-to & Style | Upload TimePublished on 20 Aug 2017 |
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