Time: 45 -60 min
Equipment Needed: Weights/Kettlebells and Bench/Chair
Warm Up: 5 - 10 minutes (warm the legs up WELL)
Complete 2 Sets on Each Side:
30 sec Squat (holding a dumbbell or kettlebell in the RIGHT hand)
30 sec Squat AND Press (right arm)
30 sec Press ONLY (right)
30 sec Rest
30 sec Squat (holding a dumbbell or kettlebell in the LEFT hand)
30 sec Squat AND Press (left arm)
30 sec Press ONLY (left)
60 sec Rest
Repeat
¼ mile Recovery Run
Complete 3 Sets:
30 sec Pull-Overs
30 sec Skull Crushers
30 sec Bicycle Crunches (as fast as possible)
45 sec Jump Rope
45-60 sec Rest
Repeat
4 Minutes Rest
Tabata: Tabata exercises need to be complete for 8 sets (or 4 minutes total). For Example: 20 sec box jumps, 10 sec rest, 20 box jumps, 10 sec rest, etc… for a total of 4 minutes
Beginner: Touches on Bench
Advanced: Box Jumps
Cool Down & Stretch: 5 - 10 minutes
Photo Credit: Canva by PaulBiryukov by Getty Images Pro