Mi-rEvolution Cell Block D Cell Block D
Cell Block D is a Tabata. Tabata refers to the sound that most people make while they are looking for breath after this sprint that alternates between 20 seconds of excercise and 10 seconds of isometric hold. Rinse and repeat with a new exercise. No, there are no breaks until four minutes or you expire.
Cell Block D

Begin standing with feet just wider than shoulders width. Keeping your weight on your heels, bend your knees and lower yourself at least 90 degrees. Squeezing your buttocks, and pushing away at the floor through your heels, straighten your legs and repeat.

Cell Block D
Mountain Climbers

Starting in a crouched position with one leg tucked underneath you and the other extended back. Support yourself with hands about shoulder's width. Exchange your leg position at "sprint" pace. Maintain a rigid core, not letting your back sway.

Cell Block D
Push Ups (wide w/ touch)

Begin in a plank position, hands wider than shoulder's width. Bend at the elbows, lower yourself to the ground. Lightly touch your chest to the ground, push away at the ground, returning to the beginning position. One hand then reaches across and touches the opposite shoulder. Return the hand to the beginning position, repeat the push up and reach across with the other hand.

Cell Block D

Laying on your back, knees bent and feet flat on the ground, place your arms across your chest. Exhaling, push your lower ribs towards your hips, raising your shoulder hades off of the ground. Lower yourself flat, repeat.

Cell Block D
Push Ups (narrow)

Assuming a plank position, place your hands within shoulder's width. Bending your elbows, lower yourself to the ground, maintain contact with your arms to your sides. Lightly touch your chest to the ground, push away at the ground and return to the plank position. Repeat.

Cell Block D
Knee Pumps

Begin lying on your back, hands under your buttocks. Raise your shoulder blades off the ground, making contact with the ground with your lower back. Pump your legs in a running fashion, drawing your knees as high into your chest as possible.

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