Workout: Tabata Tuesday

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 , 10s rest - (repeat for 8 rounds)
• rest - 2m

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

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

Finisher: 

• 100 Floor Wipers (use a plate, kettlebell or barbell)

Workout: Tabata Thursday

Workout:

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

• 20sec Pull-Ups, 10sec rest - (repeat for 8 rounds).
• rest - 1 minute
• 20s Burpee w/Press-Up, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Crocodile Walk, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Farmer's Walk, 10s rest - (repeat for 8 rounds) **
• rest - 1 minute
• 20s Backwards Bear Crawl, 10s rest - (repeat for 8 rounds)

* Go as far as you can and as fast as you can during those 20s periods of work and play

** Go as heavy as you can using kettlebells, dumbells, stones or a couple of sandbags/sacks

--

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 Intervals (A 24 minute workout - including rest periods)

• 20sec Rabbit Walk, 10sec rest - (repeat for 8 rounds).
• rest - 1 minute
• 20s Backwards Bunny Hop, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Crocodile Walk, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Cat Walk, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Backwards Bear Crawl, 10s rest - (repeat for 8 rounds)

* Go as far as you can and as fast as you can during those 20s periods of work and play

--

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 Tuesday

Workout:

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

• 20sec Sprint, 10sec rest - (repeat for 8 rounds).
• rest - 1 minute
• 20s Sideways Bunny Hop, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Kangaroo Jump 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Cat Walk, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Plank, 10s rest - (repeat for 8 rounds)

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

--

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