TABATA 1

WALKING PLANK
SPIDER-MAN PLANK)P
MOUNTAIN CLIMBERS
HIGH KNEES
BURPEES
SQUAT JUMPBACK TO PUSH-UP
CRUNCHES
RUSSIAN TWIST

A. Describe each

● WALKING PLANK: A dynamic plank variation involving lateral movements of

hands and feet, resembling a sideways walk.
● SPIDER-MAN PLANK: Plank position with alternating knee-to-elbow
movements, mimicking a crawling motion.
● MOUNTAIN CLIMBERS: Plank-based exercise involving rapid knee drives
toward the chest, simulating a running motion.
● HIGH KNEES: Jogging in place with an emphasis on lifting knees as high as
possible.
● BURPEES: Full-body exercise involving squatting, plank, push-up, and explosive
jump.
● SQUAT JUMPBACK TO PUSH-UP: Combines squat, plank jump, push-up, and
return to squat position.
● CRUNCHES: Supine position with upper body lifting towards knees, focusing on
abdominal contraction.
● RUSSIAN TWIST: Seated position with a slight lean back, twisting torso to touch
the floor on each side, often with added weight.

B. What is its purpose?

● WALKING PLANK: Targets core, shoulders, and arms for stability and strength,
while enhancing hip mobility.
● SPIDER-MAN PLANK: Engages obliques, improves hip flexibility, and
strengthens the core.
● MOUNTAIN CLIMBERS: Dynamic full-body workout enhancing cardiovascular
fitness, core strength, and hip flexibility.
● HIGH KNEES: Cardiovascular exercise that engages the core, promotes leg
strength, and improves coordination.
● BURPEES: Targets strength, cardiovascular fitness, and agility.
● SQUAT JUMPBACK TO PUSH-UP: Integrates lower body strength, upper body
strength, and cardiovascular benefits.
● CRUNCHES: Targets the rectus abdominis for core strength.
 ● RUSSIAN TWIST: Engages obliques, strengthens core, and improves rotational
stability.

C. How would you perform the exercises?

● WALKING PLANK: Begin in a plank and move hands and feet laterally,
maintaining a straight body line.
● SPIDER-MAN PLANK: Start in a plank and bring knees towards elbows in a
crawling fashion.
● MOUNTAIN CLIMBERS: Begin in a plank and quickly bring knees towards the
chest.
● HIGH KNEES: Lift knees high while jogging in place.
● BURPEES: Squat down, kick feet back, do a push-up, bring feet in, and jump up
explosively.
● SQUAT JUMPBACK TO PUSH-UP: Squat, jump to plank, perform push-up, and
jump back to squat.
● CRUNCHES: Lie on back, hands behind head, lift upper body towards knees.
● RUSSIAN TWIST: Sit, lean back slightly, twist torso to touch floor on each side,
holding weight or keeping hands together.

D. What are the group of muscles that are involve in the execution of the
mentioned exercises?

● WALKING PLANK: Core muscles (rectus abdominis, transverse abdominis),

shoulders, arms, and hip muscles.
● SPIDER-MAN PLANK: Core muscles (especially obliques), shoulders, and hip
flexors.
● MOUNTAIN CLIMBERS: Core muscles, shoulders, arms, and hip flexors.
● HIGH KNEES: Core muscles, hip flexors, quadriceps, and calves.
● BURPEES: Full-body engagement including chest, arms, core, legs, and
cardiovascular system.
● SQUAT JUMPBACK TO PUSH-UP: Legs (quadriceps, hamstrings), chest, arms,
and core.
● CRUNCHES: Primarily the rectus abdominis
● RUSSIAN TWIST: Obliques, rectus abdominis, and lower back muscles.