Time: 45 - 60 minutes
Equipment Needed: A stopwatch, dumbbells, and a bench/chair.
Warm Up: 5 - 10 minutes
Tabatas:
Tabata exercises need to be complete 20 seconds on, 10 seconds off for 2 minutes (not 4 minutes).
Example: for the 1st Tabata: 20 seconds reverse lunges (left leg), 10 seconds rest, 20 seconds revers lunges (right), 10 seconds rest, 20 seconds reverse lunges (left), 10 seconds rest, 20 seconds reverse lunges (right), 10 seconds rest…. For a total of 20 minutes.
Recover 45 seconds between EACH Tabataand then REPEAT Tabata 1 - 4.
Tabata #1:
Reverse Lunges (left)
Reverse Lunges (right)
Tabata #2:
Presses (left)
Presses (right)
Tabata #3:
Overhead Triceps Presses
Mountain Climbers
Tabata #4:
Rows (left)
Rows (right)
¼ mile Recovery Run
Going Down:
Complete ladder from 10 → 1.
Complete 10 reps of each exercise, then 9 reps of each, then 8, and so on until they reach 1 rep of each exercise!
Pistol Squat Negatives (over a bench if necessary)
Dips
Rest as needed.
Finisher:
Finish with a 2 minute set of Tabata sprints!
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by EmirMemedovski from Getty Images Signature