Another Coach Troll Challenge at Integrity Health Coaching Centers in NH!

COACH TROLL CHALLENGE!! 

Here is another "Coach Troll" fitness challenge.  You can do it at the club or on your own OR it's even better with friends.  

If you do it at the clubs we would love to see images of you all doing this challenge!!

Please send them to Laurie@integrityfit.com 

If you are unsure of how to properly do one of the exercises on this challenge please consult with your Health Coach.

Warning:

This challenge is not designed for beginners. It is very cardio intense. Beginners CAN certainly try this challenge - but please be mindful of what your body is telling you - if you need to stop. STOP.  

If you feel light headed or dizzy. STOP.  

Just remember there is no shame in needing to slow down or stop completely.   :)  

Just keep practicing and you will get better and stronger.

Coach Troll’s Tabata Workout Challenge 2

Tabata training is one of the most popular forms of high-intensity interval training (HIIT).

It consists of several rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.

Warm-up:
March in place for 30 seconds

Jumping jacks 30 seconds

Jog in place 30 seconds

March in place 60 seconds

40 seconds rest - Begin group 1

Group 1
• V-sits - 20 seconds, rest 10, 20 seconds, rest 10
• Knee to Elbow Planks - 20 seconds rest 10, 20 seconds, rest 10
• V-sits - 20 seconds, rest 10, 20 seconds, rest 10
• Knee to Elbow Planks - 20 seconds rest 10, 20 seconds, rest 10

40 Seconds Rest – Move on to group 2

Group 2
• Kettle Bell Swings- 20 seconds, rest 10, 20 seconds, rest 10
• Tuck Jumps - 20 seconds, rest 10, 20 seconds, rest 10
• Kettle Bell Swings - 20 seconds, rest 10, 20 seconds, rest 10
• Tuck Jumps - 20 seconds, rest 10, 20 seconds, rest 10

40 Seconds Rest – Move on to group 3

Group 3
• Burpees - 20 seconds, rest 10, R Side 20 seconds, rest 10
• Triangle Push-Ups - 20 seconds, rest 10, R side 20 seconds, rest 10
• Burpees - 20 seconds, rest 10, R Side 20 seconds, rest 10
• Triangle Push-Ups - 20 seconds, rest 10, R side 20 seconds, rest 10

40 Seconds Rest – Move on to group 4

Group 4
• Alternating Lunges - 20 seconds, rest 10, 20 seconds rest 10
• High Knees – 20 seconds, rest 10, 20 seconds, rest 10
• Alternating Lunges - 20 seconds, rest 10, 20 seconds rest 10
• High Knees – 20 seconds, rest 10, 20 seconds, rest 10

40 Seconds Rest – move on to core

CORE: 20 Reps Each NO Rest
• Crunches
• Supermans
• Side Plank Hip Bridge – 20R each side

YOU DID IT!! YAY!

Now cool down...properly hydrate, walk slowly for about 3-5 minutes to get that heart rate back down to normal and make sure to drink your recovery protein shake within 30 minutes post workout.  

Coach Troll Logo Image by Jared Gagnon @ Immortal Thoughts 

Stop by to visit our Health Boutique at an Integrity Health Coaching Center nearest you! 

Getting you fit for less is what we do best!