Tabata DB Tabata

Session 13

Wednesday October 17, 2012 5:30 am

Warm Up
25 Jumping Jacks
Side Skips for 30 meters and back
Butt kicks for 30 meters and jog back
10 push ups
10 walkouts

Tabata Intervals 20/10 8 rounds
Mt Climbers/High Knees
Rows with dumbbells/Pushups

Dumbbell Challenge
After each exercise, perform 100 jumps with rope or for those who aren't coordinated enough do 100 high knees.
Rest (30 -45 sec) will happen after the jumps.
Each of these exercises is performed with a dumbbell with the exception of the last one.
1. Man Makers × 20 - burpee, pushup, row, curl, press
2. Reverse Lunge and Curl × 20 each side
3. Single Dead Lift with Shoulder Press × 20 each side
4. High Plank with 1 arm Row × 20 each side
5. Woodchops × 15 each side (have clients hold both dumbbells)
6. Pushups with Rotation × 10 each side
7. Walking Lunges with Twists × 15 each side (have clients hold both dumbbells)
8. Plank Walk ups × 20 each side

Tabata Finisher 20/10  8 rounds
Military Burpee

ABS