Workout: Tabata Thursday V

Workout: Tabata Thursday V

Warmup:

• 60 seconds shadow boxing
• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec 1 arm KB Clean & Press**, 10 sec Rest - (repeat for 8 rounds).
• rest - 30 sec
• 20 sec Air Squats, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec Drivers, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec standing start Long Jumps (max effort),10 sec rest - (repeat for 8 rounds)
• rest - 2m 30 sec

* KB = 20kg Kettlebell - male, 12kg - female, you can substitute dumbbells for kettlebells (but add 2kg). 
** KB should touch floor in between reps, swap arms as needed.

Finisher:

150 Jump Pull-Ups

Workout: Tabata Tuesday IV

Workout: Tabata Tuesday IV

Warmup:

200 Double Unders (or 400m run)

Workout: (20 minutes in total - including rest periods)

Tabata Intervals

• 20s Indoor Rowing*, 10s Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20s of 20-25% bodyweight 1 arm KB Snatch**, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s of 65-75% x bodyweight Deadlift***, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Jump Pull-Ups, 10s rest - (repeat for 8 rounds)
• rest - 1 minute

Notes: 

• Tabata - perform flat out maximum effort for the 20s of work, and rest for 10s
• * - if you don't have access to a rowing machine, substitute a skipping rope, or sprint.
• ** - if you are not sure how to perform a Kettlebell Snatch, substitute a shoulder press - using Kettlebells or Dumbbells.  My KB weight used: 20kg
• *** - I used 65kg as my Deadlift weight

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!