Alternating 45seconds and 90second work intervals for 6 minutes
Group 1:
45sec-1-Leg RDL R or Good Morning
90sec-Pop squat or partial rep high knees
45sec-1-leg RDL L or Sumo Squat
45 sec-1-Leg RDL R or 1-leg pelvic lift R
90 sec opp arm/leg hold or bird/dog
45 sec-1-Leg RDL L or 1-leg pelvic l...
This Tabata workout is comprised of 3 rounds; two full body and one ab. Each round is 6 minutes total rotating between 4 different exercises. There are 25 seconds of high intensity exercise followed by 10 seconds of rest, rinse, and repeat! No weights necessary but be ready to give 100% effort. A...
Full workout below:
- Bag Squat w/ Front Press
- Bag Row-L
- Around the World
- Bag Row - R
- Bag RDL w/ Row
- Lateral Pushup Walk
- Bag Reverse Lunge
- Plank/Mod Plank
- Bag Squat w/ OH Press
- Speed Jumping Jacks
- Pushup HOLD w/ Bag Switch
- Lunge Jump
Bag Crunch
SL Deadlift
Superman
Minute each exercise, twice through; rest/repeat then next group.
Group 1:
Sprinter step lunge right or Reverse Lunge Right
Spider Push Up or Bench mountain climbers
Sprinter step lunge left t or Reverse Lunge Left
Group 2:
Long jump 3 hops back or ankle hops
Lateral lunge to hop or lateral lung...
1:
-push up w/ jack (mod)
-Towel 1/2 Kneeling Row (standing)
-Stepping Lunge w/ Rotation(Stepping Lunge)
-lat pullover w/ crunch legs up (legs down)
2:
- step taps (OH march)
- low squat jacks (Jump Jacks)
- sprinting butt kicks (jogging butt kicks)
-lat skip w/ hop (squat w/ hip ext)
...
Perform 4 rounds at 60 seconds/exercise.
Group 1:
Up/down to lateral jump or ankle hops
Push up hold opp. arm/leg or Bench push up hold hip extension
5 low squats with jump or speed squat
in/out scissor kicks or partial rep high knees
straight leg cross over crunch or Standing twist crunch
Group...
This Tabata workout is comprised of 3 rounds; two full body and one ab. Each round is 6 minutes total rotating between 4 different exercises. There are 20 seconds of high intensity exercise followed by 10 seconds of rest, rinse, and repeat! No weights necessary but be ready to give 100% effort. A...
Full workout below:
Couch Tricep Extensions (mod couch pushup)
Bent Over Y’s (Squat w/ Y's)
Pushup Hold w/ Knee to Elbow (Mod Pushup HOLD w/ tap)
Bridge Walk out w/ Towel
--------
ALT Reverse Power Lunge(Reverse Lunge)
Updown w/ LR (Squat w/ LR)
Squat Jacks (Hack Squat w/ Knee Flexion)
Plan...
45 seconds each exercise twice through, two sets each.
Group 1:
Pulsing Sumo Squat w/Jump or Pulsing Sumo Squat
Spider Plank or Mod. Push Up W/ hip Extension
Bridge Walkout or Pelvic Lifts
Boat HOLD or V-Sit HOLD
Group 2:
Reverse Lunge W/ row or Standing Row
Skier Jumps or Lateral Skips
Caterpil...
See full workout below:
Wall press w/ Abs (alternating)
Box Squat Jump(lat. walkout)
Kneeling to squat hold (hack squat)
Lateral Skip w/ R. Lunge (Stat. lateral lunge)
Knee Chop-R (rot @ top)
Split Squat w/ Row-R (rot @ top)
Knee Chop-L(calf raise)
Split Squat w/ Row-L(mod hold)
Up Down w/ ...
Group 1:
Push up W/ Hip Flexion or Mod push up W/ Bird/Dog
Sumo Squat Hold W/ Calf Raise or Squat W/ Calf Raise
Lateral Skip W/ Jump Squat or Lateral Skips
Group 2:
Mod. Sphinx Push Up or Mod. Plank Ups
Power Lunge Right or Reverse Lunge Right
Power Lunge Left or Reverse Lunge Left
Group 3:
Push ...
Full Workout Below:
Group1:
Mountain Climbers (couch)
Rolling Plank (mod)
Low Pop Squats (low speed)
R. Lunge w/ Kick
Group 2:
Sprinting Butt Kicks (standing twist crunch)
Tricep Dips (squat w/ abd)
Alt SL Hip Thrusts (on couch)
Decline Pushup HOLD w/ Hip Ext
Group 3:
Squat HOld w/ Out/S...
Full Workout Below:
Kneel to Row x 60
Superman w/ Lat Pulldown x 60
Lateral Hop x 60
2x
Sumo hold with March x =60
Towel Lat Pullover Legs Up x 60
Slow Stationary Lat Lunge x 60
SL Hip Thrust x 60
Mountain Climber x 60
Yoga Pushup w/ toe reach
Thai Plank x 60
Thai Plank x 60
Superman HOLD ...
Full Workout Below:
Updown w/ 3 Rows
Couch Tricep Ext
Lat Step Tap (1/2 ROM high knees)
Long jump (front & back)
Wide/ narrow push up
Split Squat w/ Row
SL RDL w/ Hip Flexion - ---
Bear plank w/ shoulder tap ----
Block Squat w/ Jump
Whole body crunch
Lateral flex ion-R
Lateral...
3 groups with 3exercises(45sec/45sec/90sec):
Group1:
45-lunge jump/squat jump combo or Reverse Lunge
45-Push up opp. Arm/Leg or Mod. Push up w/ Hip Extension
90-lateral skip w/ squat or lateral skips
Group 2:
45-high knees w/fast boxing or fast boxing
45-Shoulder taps or mod. shoulder taps
90-Rev...
This Tabata workout is comprised of 3 rounds; two full body and one ab. Each round is 6 minutes total rotating between 4 different exercises. There are 20 seconds of high intensity exercise followed by 10 seconds of rest, rinse, and repeat! No weights necessary but be ready to give 100% effort. A...
Full workout below:
Split Squat w/ curl-R x 45s
Split Squat w/ Raise-L x 45s
Kneeling Towel Pulldown x 45s
Kneeling Towel Pull-Apart x 45s
Bent Over Y’s x 45s
Mountain Climbers x 45s
Chair Dip x 45s
Low Pop Squats x 45s
Caterpillar Walkout w/ 1/2 updown x 45s
Marching Pelvic Lift (feet on cou...
This Tabata workout is comprised of 3 rounds; two full body and one ab. Each round is 6 minutes total rotating between 4 different exercises. There are 20 seconds of high intensity exercise followed by 10 seconds of rest, rinse, and repeat! No weights necessary but be ready to give 100% effort. A...
Full workout below:
1:
-push up w/ opp arm/leg ext (mod)
-Split Squat w/ Towel Row (standing)
-Step Taps(superman)
-lat pullover legs up (legs down)
2:
- Lateral step taps (OH march)
- low squat jacks (Jump Jacks)
- Donkey Hops (jogging butt kicks)
-alternating power lunge (squat w/ ...
3 groups with 4 exercises at 45 seconds per exercise, twice through.
Group 1:
Side plank with abduction right or Mod. Side plank with abduction right
Long jump W/ 3 hops back or high knees
Side plank with abduction left or Mod. Side plank with abduction left
Lateral Taps or Jumping jacks
Group 2...
Full Workout Below:
- Push up hold elbow to knee right(Mod bird/dog)
- Squat to couch w/ Row
- Squat jump to hack squat jump combo(mod-squat hold)
- Butt kick jumps(mod-jogging butt kicks)
-
- High Plank Jack
- Thai plank Right
- Low Knees w/ Star Jump
- Thai plank left
-
- Stationary La...
