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EXERCISE
SETS
REPS
REST
Seal Jacks
8
20s
High Knee
8
20s
Ice Skater
8
20s
Quick Feet
8
20s
EXERCISE
SETS
REPS
REST
Squat to Front Press
8
20s
10s
Reverse Lunges w/Curls
8
20s
10s
DB Over Head High Knees
8
20s
10s
Over Head Tricep Extension
8
20s
10s
EXERCISE
SETS
REPS
REST
Knee Tucks
8
20s
10s
Reverse Crunches
8
20s
10s
KB or DB Swing
8
20s
10s
Floor Pike
8
20s
10s
EXERCISE
SETS
REPS
REST
Thrusters
8
20s
10s
Bentover Rows
8
20s
10s
Alternating Lunges w/Curls
8
20s
10s
Deadlifts
8
20s
10s
EXERCISE
SETS
REPS
REST
Burpees
8
20s
10s
Jack Squats
8
20s
10s
Bicycles
8
20s
10s
Chest Press
8
20s
10s
EXERCISE
SETS
REPS
REST
Front Squat
8
20s
10s
Overhead Press
8
20s
10s
Renegade Row
8
20s
10s
Push-Ups
8
20s
10s
EXERCISE
SETS
REPS
REST
Froggers
8
20s
10s
Jump Squats
8
20s
10s
Plyo Push-Ups
8
20s
10s
Bicycles
8
20s
10s
EXERCISE
SETS
REPS
REST
Leg Raises
8
20s
10s
Jack Knife Sit-Up
8
20s
10s
Hollow Hold
8
20s
10s
Bicycles
8
20s
10s
EXERCISE
SETS
REPS
REST
Quick Feet
8
20s
10s
Burpee
8
20s
10s
Plyo Groiner
8
20s
10s
Frog Jump
8
20s
10s
EXERCISE
SETS
REPS
REST
High Knee
8
20s
10s
Burpee
8
20s
10s
V-Up
8
20s
10s
Ice Skater
8
20s
10s
EXERCISE
SETS
REPS
REST
Seal Jacks
8
20s
10s
Run in Place or Stairs
8
20s
10s
Push-Press
8
20s
10s
Push-Ups
8
20s
10s
EXERCISE
SETS
REPS
REST
Squat Jump
8
20s
10s
Floor Pike
8
20s
10s
KB Snatch
8
20s
10s
Quick Feet
8
20s
10s
After completing the warm-up, complete this Tabata workout by completing 8 rounds of each exercise. Each exercise is 20 seconds of work with 10 seconds of rest. Use the timer above.
Complete this warm-up before starting any of the workouts below. Perform each exercise once for 30 seconds. Use the timer above.
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