Workout: Tabata Thursday

Workout: 

Tabata Intervals (21 minutes including rest periods)

• 20s 1 arm KB Swing**, 10s Rest - (repeat for 8 rounds).
• rest - 60s
• 20s Fork Lift Truck, 10s rest - (repeat for 8 rounds)
• rest - 60s
• 20s All Out Sprint or Drivers, 10s rest - (repeat for 8 rounds)
• rest - 60s
• 20s Double Unders or Jump Squats, 10s rest - (repeat for 8 rounds)
• rest - 2m

* The Tabata protocol requires maximum effort for 20 seconds and then 10 seconds recovery.

** KB = 16-20kg Kettlebell - male, 8-12kg - female

Finisher: 

• 150m Bear Crawl

Workout: Tabata Tuesday

Workout:

Tabata Intervals (A 24 minute workout - including rest periods)

• 20sec Jump Pull-Ups, 10sec rest - (repeat for 8 rounds).
• rest - 1 minute
• 20s Backwards Bear Crawl, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Drivers (or 20s sprint), 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Plank, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Burpee w/ 2 Press-Ups, 10s rest - (repeat for 8 rounds)

* Go as hard as you can and as fast as you can during those 20s periods of work.

--

Note:

Please scale all Fitness Explorer workouts and playouts to your current ability.  This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch    Fitness Explorer video's here on YouTube

Workout: Tabata Thursday

Workout: Tabata Thursday

Tabata Intervals (20 minute workout - including rest periods)

• 20 sec Crab Walk (randomly change direction), 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 Pull-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 can't do double unders, do tuck jumps
• ** - if you don't have access or unable to do pull-ups, then perform push-ups.

--

Please scale all Fitness Explorer workouts and playouts to your current ability.  This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch    Fitness Explorer video's here on YouTube

Workout: Tabata Thursday

Workout: Tabata Thursday

Tabata Intervals (20 minute workout - including rest periods)

• 20 sec Crab Walk (randomly change direction), 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 Pull-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 can't do double unders, do tuck jumps
• ** - if you don't have access or unable to do pull-ups, then perform push-ups.

--

Please scale all Fitness Explorer workouts and playouts to your current ability.  This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch    Fitness Explorer video's here on YouTube