Workout: Tabata Thursday

Workout: 

Tabata Intervals (A 20 minute workout - including rest periods)

• 20 sec Bear Crawl, 10 sec Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20 sec Double Unders*, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Bar Muscle Ups**, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Burpee Push-Up (w/ 2 push-ups), 10 sec rest - (repeat for 8 rounds)
• rest - 1 minute

Other information:

• Perform flat out maximum effort for the 20 seconds of work
• * - if you don't have access to a skipping rope, perform high knee (tuck) jumps
• ** - muscle ups not possible, do Air Squats

Note:

Please scale all Fitness Explorer workouts and playouts to your current ability. This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete. Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery. Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch Fitness Explorer video's here on YouTube

Workout: Tabata Tuesday

Workout:

Tabata Intervals (A 24 minute workout - including rest periods)

• 20sec Alternate Single Leg Hops, 10sec rest - (repeat for 8 rounds).
• rest - 1 minute
• 20s Backwards Bunny Hop, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Double Unders 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Crocodile Walk, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Squat, 10s rest - (repeat for 8 rounds)

* Go as hard as you can as strict as you can and as fast as you can during those 20s periods of work and play

--

Note:

Please scale all Fitness Explorer workouts and playouts to your current ability.  This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch    Fitness Explorer video's here on YouTube

Workout: Tabata Thursday VII

Workout: Tabata Thursday VII

Warmup:

• 10 minutes moderate row/run/bike
• Fitness Explorer Warmup x 2

Workout: 

Tabata Intervals (21 minutes including rest periods) *

• 20s 2 arm KB Swing**, 10s Rest - (repeat for 8 rounds).
• rest - 60s
• 20s Fork Lift Truck, 10s rest - (repeat for 8 rounds)
• rest - 60s
• 20s All Out Sprint or Drivers, 10s rest - (repeat for 8 rounds)
• rest - 60s
• 20s Double Unders or Jump Squats , 10s rest - (repeat for 8 rounds)
• rest - 2m

* The Tabata protocol requires maximum effort for 20 seconds and then 10 seconds recovery.

** KB = 24-32kg Kettlebell - male, 12-16kg - female

Finisher: 

• 100 Floor Wipers (use a plate, kettlebell or barbell)

Workout: Take it Easy

Workout: Take it Easy

Warmup: 

• 5 minute row (easy pace)
• Fitness Explorer Warmup 

Workout:  

• 60 sec Plank, 30 sec rest
• Hold Plank for 60 sec (with a Press-up at 5 past, 10 past and so on - i.e. 12 press-ups in total)
• 30 sec Burpee (with 2 press-ups), 30 sec rest
• 45 sec Burpee (with 1 press-ups), 15 sec rest
• 15 sec Burpee, 45 sec rest
• 60 sec 1 arm 20kg Kettlebell Press (repeat with other arm), 60 sec rest
• 60 sec 2 arm Kettlebell Swing, 30 sec rest
• 60 sec Squat Hold (hold bottom of squat position), 30 sec rest.
• 30 metre Crab Walk
• 30 metre Bear Crawl

Finisher:  

• 10 Pull-Ups
• 150 Double Unders