15-Minute Tabata Workout With Samantha Ortiz-Young

Squat & Reach

Image Source: Sweat

Begin by standing with both feet on the floor slightly further than shoulder-width apart, hands by your sides. Gently draw your ribs towards your hips to engage your core.
Bend at both the hips and knees until your upper legs are
parallel with the floor. Ensure you keep a proud chest and that your knees remain in line with your toes.
Push evenly through your feet to extend your legs and stand up tall. As you reach the top of your stance, press into the balls of your feet to raise your heels off the ground.
At the same time, extend your arms directly overhead, ensuring your arms are close to your ears. You should feel tension through your quads, glutes, arms, and core throughout this movement.
Repeat for 20 seconds.

1 / 4

Image Source: Sweat

Start by lying straight on your back on a yoga mat with your legs
extended out in front of you. Bend your elbows and place your hands
behind your earlobes. Gently raise both legs and your head and shoulders off the mat.
While keeping your right leg extended, bend your left knee and draw it
in towards your chest. At the same time, rotate your torso to the left to bring your right elbow to your knee.
Untwist your torso and extend your left knee to return to the starting
position. Immediately bend your right knee and draw it in towards your
chest and rotate your torso to the right to bring your left elbow to your knee.
Untwist your torso and extend your right knee to return to the starting
position. Continue alternating between left and right for 20 seconds, inhaling for four reps and exhaling for four reps.

2 / 4

Image Source: Sweat

Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet.
Brace your abdominals and ensure that your spine remains in a neutral
position.
Hold this position for 20 seconds, breathing deeply throughout.

3 / 4

Image Source: Sweat

Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet.
Keeping your right foot on the floor, bend your left knee and bring it into your chest and towards your right elbow. Extend your left leg to return to the starting position.
Keeping your left foot on the floor, bend your right knee and bring it into
your chest and towards your left elbow. Extend your right knee and return to the starting position.
Continue alternating between left and right for 20 seconds, inhaling for two reps and exhaling for two reps.

4 / 4