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Try This 34-Minute Tabata Workout at Home — It's Printable and Entirely Bodyweight
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Tabata Two: Alternating Backward Lunge

  • Stand with feet together and your arms above your head (you can modify by placing your hands on your hips). Take a large step backward with your left foot.
  • Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
  • Step the left foot in, and lunge back with the right foot.
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