Tabata-Palooza

Warm-up:

400 m Run/Row

Down Dog to Runner's Lunge & Twist


Option 1 > 3 Months

Complete 8 rounds of 20 seconds of work followed, immediately, by 10 seconds of rest for each of the following exercises:

Renegade Rows (Push-up - R Arm Row - Left Arm Row - Push-up) 15/20

Press Jacks 15/20

KB Swings 25/35

Jump Ropes (Or Jumping Jacks)

DB Skull Crushers 15/20

Resistance Band Bicycle Crunches


Option 2 < 3 Months

Complete 8 rounds of 20 seconds of work followed, immediately, by 10 seconds of rest for each of the following exercises:

Renegade Rows (Push-up - R Arm Row - Left Arm Row - Push-up) 10/15

Press Jacks 10/15

KB Swings 15/25

Jump Ropes (Or Jumping Jacks)

DB Skull Crushers 10/15

Resistance Band Bicycle Crunches


Option 3 < 1 Month

Complete 8 rounds of 10 seconds of work followed, immediately, by 20 seconds of rest for each of the following exercises:

Renegade Rows (Push-up - R Arm Row - Left Arm Row - Push-up) 5/10

Press Jacks 5/10

KB Swings 10/15

Jump Ropes (Or Jumping Jacks)

DB Skull Crushers 5/10

Resistance Band Bicycle Crunches


*Rest 1 minute between exercises

*Complete all 8 rounds of one exercise before beginning another


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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