13, 10, 2016
| Last week I came at you live from a park in Santa Monica but TODAY I am LIVE from the FACEBOOK STUDIOS (!!!!) and again as a reminder these videos are to make up for being out of my Beverly Hill’s classes so I’ve made you some at home, at the beach, anywhere you like, quick, effective, cross-training workouts.
Download any tabata timing app (I use this one) on your phone or do this along with me. Even though this is an intermediate level workout, beginners can ABSOLUTELY do this with the suggested modifications and 20 second intervals. If you are feeling extra amped and like you want more, then do this set for 3 rounds with 1 minute rests between the 3 rounds.
And of course if you have any questions, post a comment to https://www.facebook.com/PixieAcia!
WORKOUT: (We’re doing 2 workouts today, a 4 minute + a 10 minute)
Warm up: roll out and rotate neck + shoulder girdle (clockwise and counter-clockwise for everything) | roll out arms in shoulder sockets | rotate roll out pelvis + femurs in hip sockets | roll out ankles in circles both directions | roll out twist wrists | downward facing dog | twists
Everyone: 20 seconds on | 10 second rest
Beginners: 20 seconds on | 10 second rest
Intermediates (what I did): 45 seconds on | 15 seconds
Advanced: 45 seconds on | 10 seconds for 3 rounds, 1 minute rest after each round