Workout of the day

Hey everyone, it’s time for the ‘Sunday Smash Tabata’! We’ve got a high-intensity 20-minute workout incorporating various movements guaranteed to test your strength and stamina. Let’s get ready to crush it together!

The workout of the day consists of:

20 minutes of Tabata intervals (20 seconds work, 10 seconds rest) alternating through different movements:

  • 20 seconds Pull-Ups
  • 10 seconds Rest
  • 20 seconds Push-Ups
  • 10 seconds Rest
  • 20 seconds Air Squats
  • 10 seconds Rest
  • 20 seconds GHD Sit-ups
  • 10 seconds Rest
  • 20 seconds Row
  • 10 seconds Rest
  • 20 seconds Jump Rope (Single)

Repeat this sequence 4 times.

Scaling

  1. Pull-Ups -> Banded Pull-Ups or Jumping Pull-Ups.
  2. Push-Ups -> Knee Push-Ups.
  3. GHD Sit-ups -> AbMat Sit-ups.
  4. Row -> High Knees in place.

No equipment

If you don’t have all the equipment:

  1. Pull-Ups -> Bent Over Rows using a backpack filled with books.
  2. Push-Ups -> Regular Push-Ups on the ground.
  3. GHD Sit-ups -> Regular Sit-ups.
  4. Row -> High Knees or Burpees.
  5. Jump Rope -> Lateral Line Hops (side to side).

Warmup

  • 400m Run or 2-minute high knees in place.
  • Dynamic stretching: Arm circles, leg swings, trunk twists (1 minute each).
  • 10 PVC Pass-throughs or dowel shoulder dislocates.
  • 10 Scap pull-ups.
  • 10 Push-up to Downward Dog.
  • 10 Air Squats.
  • 10 Sit-ups.

Cooldown

  1. 5-minute slow jog or walk to lower the heart rate.
  2. Static stretching:
    • Hamstring Stretch (1-minute each leg).
    • Chest Stretch against a wall (1-minute each side).
    • Shoulder Stretch (1-minute each side).
    • Quad Stretch (1-minute each leg).
    • Calf Stretch (1-minute each leg).
  3. 5-minute deep breath lying down.