Workout: Tabata Tuesday II

Warmup:

• Fitness Explorer Warmup

Workout: 

Tabata Intervals (A 20 minute workout - including rest periods)

• 20 sec Indoor Rowing, 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 (w/ 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
• ** - muscle ups not possible, do Jump Pull-Ups or Jump Squats

Workout: Tabata Tuesday III

Tabata Tuesday: III

Warmup:

• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20s Clean, Front Squat & press overhead*, 10 sec Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20s Salamander Press-Up, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Box Jumps** (24 inch) 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Bear Crawls, 10s rest - (repeat for 8 rounds)
• rest - 1 minute

Notes:

• Perform flat out maximum effort for the 20 seconds of work
• * Use a sandbag, breeze block, kettlebell or barbell for the above.  25%-30% of BW.
• ** Substitute Knee Tuck jumps for box jumps
• The Tabata Protocol requires maximum effort, very high intensity work.  If the 20 second work seems too easy, go faster! 

Workout: Tabata Tuesday II

Tabata Tuesday:

Warmup:

• 500m Indoor Row
• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec KB Front Squat & press overhead*, 10 sec Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20 sec Salamander Press-Up, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Indoor Row** 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Drivers***, 10 sec rest - (repeat for 8 rounds)
• rest - 1 minute

Notes:

• Perform flat out maximum effort for the 20 seconds of work
• * Use 8kg Kettlebell Women, 16kg Kettlebell Men (guideline)
• ** Do standard press-ups as a substitute
• *** Substitute sprints for drivers if required
• The Tabata Protocol requires maximum effort, high intensity work.  If the 20 second work seems easy, go faster! 

Workout: 10 Minute's Work

Fat Buster - High Intensity 10 Minute Workout

Warmup:

Fitness Explorer Warmup

Crab Walk

Workout: 

(10 minutes in total including rest periods)

• 5 min Jump Pull-Ups (aim for Beg. 25, inter. 60, adv. >100)
• 1 min* Bear Crawl, 15 sec rest**
• 1 min Crab Walk, 15 sec rest
• 1 min Box Jump, 15 sec rest
• 1 min Crocodile Walk, 15 sec rest

Notes:

• * I have listed a 15 second rest period after each 1 min activity, however this is a guideline only - rest as needed.
• ** If you can't perform an activity for 1 min, rest and continue as you can until the 60 seconds are up.