1/4/18
20/10 TABATAS:
Workout
1a) Flutter Kicks
1b) Plank Build (Plank to Push Ups)
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Workout
1a) Alternating Side Planks
1b) Abs Bicycle Crunches
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Workout
1a) Abs In and Outs
1b) Floor Wipers
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Workout
1a) Seated Bicycles
1b) Lying Abs Circles
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Workout
1a) Spiderman Plank
1b) Russian Twists
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23/4/17
Complete each exercises for 8 rounds using 20 seconds of work followed by 10-second rest intervals. Once you have completed all 8 rounds (4 Total Minutes), rest for one minute and perform the next exercise using the same tabata protocol
1. Stationary Runs
2. Mountain Climbers
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1. Jumping Jacks
2. Push Up Jacks
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1. Jumping Lunges
2. Plank to Push Up
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1. Shadow Box
2. Abs V-Ups
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1. Skater Jumps
2. Push Ups
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21/11/16
perform the first eight 20-10 intervals with exercise 1a) and perform the second tabata interval with exercise 1b)
You will end up completing 8 minutes of training, instead of the 4 minutes with the traditional tabata protocol. Take a 1-minute break in between exercises.
1a) Table Top Hip Thrusts
1b) Bear Crawls
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1a) Hindu Push Ups
1b) Hindu Squats
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1a) Alternating Font Arm Raise Push Ups
1b) Alt Reverse Lunges
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1a) Hip Raises
1b) Plank
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1a) Leg Raises
1b) Plank Body Raise
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18/6/16
1a) Push Ups
– Perform high intensity for 20 seconds, rest for 10 seconds x 8
Now, 1 minute rest
1b) Burpees
– Perform high intensity for 20 seconds, rest for 10 seconds x 8
18/6/16
1a) Plyo Push Ups
1 min rest
1b) Squat Jumps
18/6/16
1a) Burpee Thrusters
1 min rewst
1b) Jumping Lunges
18/6/16
1a) Explosive Jumping Jacks
1 min rest
1b) Reverse Mountain Climbers
18/6/16
1a) Side-to-Side Push Ups
1 min rest
1b) Wide Leg Sprints
Workout #1
1a) Stationary Lunge Right
1b) Stationary Lunge Left
Workout #2
1a) Forward and Reverse Lunge (R)
1b) Forward and Reverse Lunge (L)
Workout #3
1a) Pistol Squats R
1b) Pistol Squats L
Workout #4
1a) One Arm Burpees (Right)
1b) One Arm Burpee (Left)
Workout #5
1a) Off Set Push Ups (right)
1b) Off Set Push Ups (left)
20/2/16
Workout #1
1a) Burpees
1b) Mountain Climbers
Workout #2
1a) Sprawls
1b) Alternating Knee Strikes
Workout #3
1a) Skater Hops
1b) Everest Climbers
Workout #4
1a) Burpee Thrusters
1b) High Knees Sprints
Workout #5
1a) Jumping Jacks
1b) Speed Climbers
14/1/16
1a) Side Step Squats
1b) Meet The Queen Lunges (Step Behind
Cross Over Lunges)
14/1/16
1a) Prisoner Squats
1b) Front Lunge Toe Touch
14/1/16
1a) Jump Squats
1b) Jumping Lunges
14/1/16
1a) Plyo Sump Squats
1b) Cross Body Front Lunges
14/1/16
1a) Alternating Reverse Lunge to Knee
1b) Squat to Alternating Front Kicks
24/10/15
1a) Bodyweight (BW) Squat
1b) BW Forward Lunge
24/10/15
1a) Sumo Squats
1b) Reverse Lunge
24/10/15
1a) Side to Side Lunges
1b) Prisoner Squat
1b) Inverted Rows
1a) Divebombers
1b) BW Renegade Rows
1a) Speed Bent Over Rows
1b) Hindu Push Ups
1a) Dips
1b) Inverted Chin Up Rows
1a) Plyo Push Ups
1b) Superman
