body-weight-routine

Work off the Weekend Workout: 30/60/90 Tabata Combo

Monday. Again. If your weekend was anything like mine you definitely drank too many cocktails and ate too many carbs and need to rectify that situation immediately. Seriously, who do you think you are?! A 22 year old frat boy?! Ugh. Yolo.

Work off your weekend with this 30/60/90 AND Tabata combo workout. Do each 30/60/90 set TWICE before tackling the Tabata rounds. And don’t even try to make an excuse to get out of those last Tabatas, it’s happening so just suck it up and embrace it! Give yourself minimal rest between drills and recover for a full minute after each set. The below can be used with or without weights, you know your body best so if you’re looking to kick it up a notch throw in a pair of dumbbells! Keep yourself challenged and right outside of your comfort zone – always!

It should take you around 45 minutes and will totally whip you back to shape. You’ll feel strong, empowered, and ready to take on the week!

Warm up:

30 seconds jumping jacks
30 seconds air squats
30 seconds jumping jacks
30 seconds high knees
30 seconds boxer shuffle
30 second forearm plank

Set 1

30 seconds: push-up
60 seconds: cardio plank
90 seconds: alternating step-back lunges

Tabata – Mountain climbers* 20 seconds on/10 seconds off x 8 rounds

*The demo is slow but for the purpose of a Tabata workout do these quickly. Make sure that you are not sacrificing form for speed!

Recover 60 seconds

Set 2

30 seconds: triceps dips
60 seconds: glute bridges
90 seconds: push away balance (45 seconds each side)

Tabata – Tuck jumps 20 seconds on/10 seconds off x 8 rounds

Recover 60 seconds

Set 3

30 seconds: burpees
60 seconds: side lunges
90 seconds: side plank (45 seconds each side)

Tabata – Squat jumps 20 seconds on/10 seconds off x 8 rounds

Recover 60 seconds

Set 4

30 seconds: crunch circuit
60 seconds: 90 degree abs
90 seconds: bicycle crunches

Tabata – Push ups 20 seconds on/10 seconds off x 8 rounds

Cool down
Stretches of choice

High five, you!

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