Time: 45 minutes
Equipment Needed: Stopwatch and Dumbbells
Warm Up: 5-10 minutes
Perform the 4 sets below with 60 seconds of work and 15 seconds of rest. Then follow-up with a Tabata of Wind Sprints. Then return to the top and repeat the entire workout again. In the second round, replace the Wind Sprints Tabata for a Tabata set of Mountain Climbers.
Set #1:
60 sec Push-Ups
Rest 15 sec
60 sec Triceps Push-Ups
Rest 15 sec
60 sec Plyo Push-Ups
Rest 1 minutes
Set #2:
60 sec Prisoner Squats
Rest 15 sec
60 sec Squat Pulse / Quick Squats
Rest 15 sec
60 sec Jump Squats
Rest 1 minutes
Set #3:
60 sec Bent-Over Rows
Rest 15 sec
60 sec Lateral Tap Downs
Rest 15 sec
60 sec Renegade Rows
Rest 1 minute
Set #4:
60 sec Alternating Reverse Lunges
Rest 15 sec
60 sec Alternating Lateral Lunges
Rest 15 sec
60 sec Alternating Jump Lunges
Rest 1 minutes
Tabata Set for 1st Round: Wind Sprints Tabata
Ex:
20 sec Wind Sprints
10 sec Rest
Repeat for a total of 8 sets / 4 minutes)
Tabata Set for 2nd Round: Mountain Climbers
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by EmirMemedovski from Getty Images Signature