HealthChicChatter Eat Pray Lift

Tabata Friday Favorites • Client Sheet

4-Week Booty Band TabataProgression for Women Over 40

Curtsy SquatsGlute BridgesLateral StepsBicycles

The Format

2 Tabata Blocks

= 8 min work total

2× / week • Non-consecutive days

Interval

20s work /
10s rest × 8 rounds

= 4 min per block

Rest

1 min
between blocks

Breathe + shake out

Equipment

Mini booty band
Light → Med-Heavy

Mat optional

Your 4-Week Map

Check off Day 1 & Day 2 as you go

1

Week 1 • LEARN THE PATTERN

Form & Activation

Light Band
  • 70% depth curtsy — shallow learning
  • Glute bridges: both feet, controlled
  • Lateral steps: small range
  • Bicycles: slow + controlled
💡

Cue: Front knee over 2nd toe. Hinge first.

2

Week 2 • FEEL THE BURN

Time Under Tension

Light curtsy / lateral • Medium bridges
  • 3-sec lower on curtsy & bridges
  • Top hold: 2-sec squeeze at peak
  • Lateral: pause in athletic stance
  • Bicycles: ribs down, slow bicycles
💡

Cue: Slow down the lowering. Own it.

3

Week 3 • OWN THE DEPTH

Strength

Medium — All Moves
  • Full depth curtsy squat
  • Single-leg bridges: R 4 rounds / L 4 rounds
  • Bigger lateral steps
  • Bicycles: full extension
💡

Cue: Full range. Press through heels.

4

Week 4 • FINISH STRONG

Power + Endurance

Med-Heavy bridges • Medium others
  • Curtsy to lateral kick (power)
  • Bridge with abduction at top
  • Quick lateral steps — fast feet
  • Bicycles: fast / slow Tabata mix
💡

Cue: Add speed, keep form. Final week!

Knee-Friendly

Trainer Cues &
Safety Notes

For women over 40 — protect joints, activate glutes first, quality over quantity always.

Warm-Up (5 min)

Walk + hip circles → 20 clamshells/side → glute bridges (bodyweight) → bodyweight curtsy pulse.

Don’t skip activation — it protects knees.

Knee Tracking

  • Front knee over 2nd toe, never inside big toe
  • Push floor away with whole foot
  • If knee pinches → reduce depth 20%

Core Cues

  • Bicycles: low back glued, ribs down, chin tucked
  • Bridges: ribs down, exhale to lift, no low back arch
  • Lateral: soft knees, hinge slightly
Hydrate + breathe through nose Stop if sharp knee pain — modify 48h between sessions
🌿

HealthChicChatter.com

Eat Pray Lift • Women Over 40 Fitness

Progress Not Perfection

Print-ready • Use ⌘P / Ctrl+PLetter • 2 Pages

Tip: Check off Day 1/Day 2 above — then print. Clean margins built-in.