Workout: Tabata Tuesday

Workout: Tabata Tuesday

 Warmup:

• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minute workout - 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 (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 Air Squats

Workout: Tabata Thursday II

Workout: Tabata Thursday

 Warmup:

• Fitness Explorer Warmup

Workout: 

Tabata Intervals (A 20 minute workout - 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 (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 Air Squats

Workout: Tabata Tuesday II

Workout: Tabata Tuesday II

Warmup:

• 10 minutes row/run/bike
• 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 Press-Up, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec Drivers, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec Long Jumps (max effort), 10 sec rest - (repeat for 8 rounds)
• rest - 2m 30 sec

* KB = 16kg Kettlebell - male, 8kg - female
** KB should touch floor in between reps, swap arms as needed.

Finisher:

100 Jump Pull-Ups 

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!