Hey Team! Happy Monday! I loved this workout when I did it - and yes… I do these workouts myself before I pass them on to you! We are in this together!  
Cheers! -Carla 

This entire workout is based on the 8 round TABATA time domain of 20 seconds of work and 10 seconds of rest for each of the 8 rounds. Every movement listed is an 8 round TABATA with 1 minute of rest in between each movement.

This is a high-intensity interval training (HIIT) workout targeting both strength and endurance. Weights should be on the lighter to moderate side where you can confidently perform repetitions for the entire 20 seconds for all 8 rounds. Suggest using the free SmartWOD free app set to TABATA 20 seconds of work/10seconds of rest x 8 rounds.

Warm-Up

Perform each movement in sequence: 20 seconds up-downs, 10 seconds rest, 20 seconds air squat, 10 seconds rest, 20 seconds easy push-up, 10 seconds rest, then back to the up-downs until you do the entire sequence of 3 movements three times.

• Up downs

• Air Squats  

• Push-Ups (Easy option - It’s the warm-up! Elevate your hands on a stable box, step, or bench as needed to create a lighter load option) 

Movement Practice

Choose weights and options that you can confidently do for 10 unbroken repetitions, keeping in mind there are 8 rounds of 20 seconds of work (6-8 reps) with only 10 seconds of rest in between. Take 5-10 minutes to practice the movements and find your weights/options.

Workout

• Dumbbell or barbell thrusters (8 rounds of 20 seconds of work and 10 seconds of rest)

  1:00 rest

• Push-Ups (8 rounds of 20 seconds of work and 10 seconds of rest) *Elevate your push-up on a stable step, box, or bench as needed. Do your best to avoid push-ups from your knees.

  1:00 rest

• Dumbbell or barbell front squat (8 rounds of 20 seconds of work and 10 seconds of rest)

  1:00 rest

• Burpees (8 rounds of 20 seconds of work and 10 seconds of rest)

Cool Down

Try this 15-minute total body yoga sequence as a nice cool-down!

If you are a ball of sweat and calling me names, share this with a friend! 

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