Workout: Tabata Tuesday

Tabata Tuesday:

Warmup:

Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec Bear Crawl, 10 sec Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20 sec Double Unders*, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Bar Muscle Ups, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Burpee Push-Up (2 push-ups), 10 sec rest - (repeat for 8 rounds)
• rest - 1 minute

Notes:

• Perform flat out maximum effort for the 20 seconds of work
• * - if you don't have access to a skipping rope, perform high knee jumps.
• Don't be alarmed if you can't last the full 20 seconds for any particular round.  To be expected. :-)

Video: Burpee Press Up (Exercise)

Workout: Heavy Going

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Walking Lunges (Forward)
• 10 Walking Lunges (Backward)
• 10 Back Extensions
• 10 Tricep Dips
• 10 Bodyweight (Inverted) Row
• 5 Underhand Grip Pull-Ups, 5 Overhand Grip Pull-Ups

Workout:

• 40 metre Waiter's Walk (24kg Kettlebell left arm overhead) - 12kg for women
• 40 metre Waiter's Walk (24kg Kettlebell right arm overhead) - 12kg for women
• 3 sets x 5 Push-Ups (2 x 20kg/45lb plates on back) - 10kg/25lb plate for women  
• 5 sets x 4 Pull-Ups (1 wide, 1 narrow, 2 x alternate grip, 1 underhand)
• 2 sets x 5 Squats (person of similar bodyweight on your back)
• 20 Knees-To-Elbows
• 10 Burpees (1 press-up per burpee)

Workout: 500 Reps (Bodyweight Exercises)

Warmup:

• 10 Jump Squats
• 10 Pull-Ups
• 10 Clap Push-Ups

Workout: 

Complete all of 1 exercise before moving onto the next:

• 100 Push-Ups
• 100 Sit-Ups
• 100 Back Extensions
• 100 Air Squats
• 100 Jump Pull-Ups

Finisher:

50 Burpees (no push-ups required)

Other Fitness Explorer workouts available here: