Time: 45 minutes
Equipment Needed: Weights
Warm Up: 5-10 minutes
Tabata Style:
Perform the following 2 exercises for 20 seconds of work and 10 seconds of recovery for 8 sets alternating between the two (4 minutes total).
20 sec V-Jumps
10 sec Recovery
20 sec Squat
10 sec Recovery
Repeat 4x
Reset 2-3 minutes
Ladder:
Perform the following 5 exercises for 10 reps each, then 8 reps each, 6 reps each, 4 reps each, 2 reps each. Rest 1-2 minutes between each set.
3” Lunges (number of reps for EACH side)
One Legged Reaches (number or reps for EACH side)
Side Lunges (number of reps for EACH side)
Bicep Curl to Overhead Triceps Extension (with weights, if no weights - close push-ups)
Jack Knife (number of reps for EACH side)
Tabata Style:
Perform the following exercises for 20 seconds of work and 10 seconds of recovery for 8 sets - alternating between the two (4 minutes total). Two different sets.
Set #1:
20 sec Side Plank with Dip
10 sec Recovery
20 sec Side Plank with Dip
10 sec Recovery
Rest 1-2 minutes
Set #2:
20 sec Mountain Climbers
10 sec Recovery
20 sec Coffin
10 sec Recovery
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by vladans from Getty Images Pro