Workout: Tabata Tuesday

Workout:

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

• 20s Indoor Rowing, 10s rest - (repeat for 8 rounds).
• rest - 1 minute
• 20s Double Unders*, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Bar Muscle Ups**, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Burpee Push-Up (w/ 2 push-ups), 10s rest - (repeat for 8 rounds)
• rest - 1 minute

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Note:

Please scale all Fitness Explorer workouts to your current ability.  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 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 Thursday IV

Workout: Tabata Thursday IV

Warmup:

• 10 minutes moderate row/run/bike
• Fitness Explorer Warmup

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 Tuesday V

Workout: Tabata Tuesday V

Warmup:

• 10 minutes moderate 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 or Vertical 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:

150 Jump Pull-Ups