WORKOUT

This work­out serves as Day 2 of our Pow­er­ful with Tasha 10-Day Chal­lenge but can be used as a stand­alone work­out anytime!

Focus & Ben­e­fits: Although car­dio­vas­cu­lar fit­ness can encom­pass a wide range of train­ing modal­i­ties, the over­ar­ch­ing goal of any car­dio-based train­ing is improved heart and lung func­tion to match increas­ing ener­gy demands. This work­out includes seg­ments of both endurance and anaer­o­bic bouts of work. That is, efforts will feel chal­leng­ing­ly sus­tain­able dur­ing the mod­er­ate­ly long inter­vals of work (endurance) but finite and of a much high­er ener­gy demand dur­ing the short­er inter­vals (HIIT). Switch­ing between these two focus­es dur­ing one work­out ses­sion trains your heart and lungs to effi­cient­ly accli­mate to changes in ener­gy require­ments, thus improv­ing your abil­i­ty to improve fit­ness per­for­mance across all train­ing focus­es and goals.

Equip­ment: All you need is a mat for the core fin­ish­er circuit.

Tips & Help­ful Infor­ma­tion: Think of the endurance-focused add-on cir­cuits as being mod­er­at­ed by the ​“timer.” Your goal is to fill the increas­ing­ly longer work inter­vals with mod­er­ate inten­si­ty move­ment. Alter­na­tive­ly, you are the mod­er­a­tor dur­ing the HIIT match or beat cir­cuits. The inten­si­ty of these short­er cir­cuits is self-reg­u­lat­ed; there­fore, you deter­mine the pacing/​efforts with your adher­ence to the for­mat. If you put forth a high, breath­less effort and try to match or beat your rep counts with each sub­se­quent round, the accu­mu­lat­ed fatigue will elic­it a true HIIT feel (all out, max effort).

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: Although rat­ed as a lev­el 4 work­out, you can decrease the inten­si­ty of the work­out by decreas­ing your range of motion and the tem­po of exer­cise exe­cu­tion. Addi­tion­al­ly, omit­ting the jump­ing, increas­ing the rest inter­vals, and keep­ing the rep counts low dur­ing the match or beat seg­ments can help low­er the dif­fi­cul­ty lev­el of the workout.

Clos­ing Notes: Prac­tice pay­ing close atten­tion to your per­ceived efforts/​exertion to deter­mine how to appro­pri­ate­ly chal­lenge your­self dur­ing each work inter­val of the dif­fer­ing car­dio seg­ments. Despite the guide­lines and instruc­tions pro­vid­ed dur­ing any work­out, your great­est oppor­tu­ni­ty for improv­ing your fit­ness and work­out enjoy­ment fac­tor is your abil­i­ty to direct your own effort levels.

WORK­OUT
Warm-Up: 30 sec per exer­cise, no rest between exer­cise (5:00)
‑Alt. Hip Openers
‑Squats + Alt. Heel Lifts (lift in squat position)
‑Alt. Twist­ing Reverse Lunge (reach for out­side of foot)
‑Knee Hug + Lat­er­al Lunge – R
‑Knee Hug + Lat­er­al Lunge – L
‑3-Sec Iso Hold Blastoff Squat + Over­head Arm Swing
‑Dou­ble-Pulse Run­ning Man
‑Horse Stance: Jabs (mid-tem­po)
‑Trav­el­ing High Knee A‑Skips (forward/​back)
‑Lat­er­al Shuf­fles (mid-tem­po)

***30 sec off***

HIIT: Match or Beat For­mat: 30 sec on / 30 sec off / 3 rounds – Count your ful­ly com­plet­ed reps dur­ing the first round and attempt to match or beat this count dur­ing each sub­se­quent round.
Endurance: Add-On For­mat: Com­plete 30 sec­onds of exer­cise 1. Rest for 30 sec­onds. Then com­plete 30 sec­onds of exer­cise 1 fol­lowed imme­di­ate­ly by 30 sec­onds of exer­cise 2. Rest for 30 sec­onds. Fin­ish with 30 sec­onds each of exer­cis­es 1, 2, and 3.

HIIT Car­dio Cir­cuit #1: (2:30)
‑Squat Jack + Alt. Jab (punch center)

***45 sec off***

Endurance Car­dio Cir­cuit #1: (4:00)
‑Squat Jumps
‑Squat Thrusts
‑Moun­tain Climbers

***Water Break***

Endurance Car­dio Cir­cuit #2: (4:00)
‑Jump­ing Jacks
‑High Knees
‑Mogul Hops (lat­er­al­ly) + Over­head Arm Swings

***45 sec off***

HIIT Car­dio Cir­cuit #2: (2:30)
‑Switch Jumps + Over­head Arm Swings

***45 sec off***

Core Fin­ish­er: 30 sec on / 10 sec off / 3 rounds (~4:00)
‑SL V‑Ups – R
‑SL V‑Ups – L
‑Dol­phin Plank + Alt. Knee Drive

Cool-Down: approx. 30 sec per stretch (approx. 4:00)
‑Sphinx Pose Stretch
‑Child’s Pose + Hip Shifts
‑Cat/​Cow
‑Down-Dog + Feet Pedals
‑Half Pigeon – R
‑Half Pigeon – L
‑Seat­ed: Chest Open­er Stretch (hands behind body)
‑Tree/​Self Hug Stretch (round­ed spine)