Workout: Tabata Works!

Warmup:

• 5 min moderate Row (cover around 1km)
• Fitness Explorer - Warmup

Workout: Tabata Protocol

 Perform 20 seconds of maximum (100%) effort, followed by 10 seconds rest. 

• Sprint (or Treadmill Drivers) 20 seconds, rest 10 seconds;
• Push-Ups 20 seconds, rest 10 seconds;
• Bear Crawl 20 seconds, rest 10 seconds;
• Air Squat 20 seconds, rest 10 seconds.

Repeat above cycle three times.

3 minute rest 

Finisher:

45 Burpees

Workout: Four to the Floor

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Narrow Grip Pull-Ups
• 10 Tricep Dips
• 10 Bodyweight Rows
• 10 Walking Lunges
• 10 Back Extensions

Workout:*

• 4 x Deadlifts, 4 x Upright Row, 4 x Hang Clean, 4 x Push Press (43kg/95lb)
• 4 x Bench Press (60kg/132lb)
• 24 metre Bear Crawl 
• 24 metre Crab Walk

• *Repeat the above circuit 4 times

Rest as requireds on completion of the 4 rounds, then attempt the finisher.

Finisher:

• 10 Elephant Walks (hold for 2 seconds, final rep hold for 10 seconds)
• 25 metre Bunny Hops

Main Workout Time:

Mitch: 19 minutes

Darryl: 14 Minutes

Workout: Climb, Jump, Crawl, Walk & Sprint!

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Pull-Ups
• 10 Tricep Dips
• 10 Bodyweight Rows
• 10 Walking Lunges

Workout:

• 4 Way Medicine Balls of Death (substitute with 30 medicine ball push-ups)
• Cliff Hangers
• 40 metres Bear Crawl 
• 40 metres Crab Walk
• 4 Way Medicine Balls of Death (substitute with 30 medicine ball push-ups)
• 20 rounds of Long Jumps (standing or one step start) 
• 40 metre Walking Lunge (with 25kg Olympic Plate overhead)

Finisher:

• 20 metre, 20 metre, then 40 metre Drivers

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Video: Bear Crawl (Exercise)