Time: 60 minutes
Equipment Needed: A mat, stopwatch, and a weight
Warm up: 5 - 10 minutes
Perform the following exercises with 20 seconds of work and 10 seconds of recovery for 4 minutes (8 sets). Complete one Tabata and then move to the next.
Tabata #1:
Pike push-ups and close push-ups
Example:
20 sec Pike push-ups
10 sec recovery
20 sec Close push-ups
20 sec recover
Repeat for 4 minutes
Rest 1 - 2 minutes
Tabata #2:
Lateral top downs and frog jumps
Rest 1 - 2 minutes
Tabata #3:
Renegade rows and sea turtles
Rest 1 - 2 minutes
Tabata #4:
Burpees with a push-up and floppy burpees
Rest 3 - 4 minutes
Perform the Following:
1 minute each for 2 sets
60 sec arm circles — forward
60 sec arm circles — backward
60 sec Squat with Overhead Press 30 sec Recovery
Perform the Following:
10 reps each and 3-‐4 sets.
10 Dive Bombers
10 Russian Twist
10 Windmills (5 each side)
10 Wipers
Cool Down and Stretch: 5 - 10 minutes
Photo Credit: Canva by Gpoint Studio