Workout of the day
Get ready for a sweat-drenching Tabata session with ‘Tabata Total!’ We’re pushing the limits with bodyweight movements that’ll test your endurance, strength, and agility. Remember to keep track of your total reps—every one counts!
The workout of the day consists of:
For total reps:
- Tabata pull-ups
- Tabata box jump-overs
- Tabata push-ups
- Tabata burpees
Scaling
- Pull-ups can be scaled to jumping pull-ups or band-assisted pull-ups.
- Box jump-overs can be scaled to box step-overs or lower heights.
- Push-ups can be scaled to knee push-ups or elevated push-ups against a box.
- Burpees can be scaled to no-push-up burpees or step-back burpees.
No equipment
- Pull-ups: Use a door frame for bodyweight rows.
- Box jump-overs: Use a sturdy chair or bench for step-overs.
- Push-ups: Perform against a wall.
- Burpees: Perform squat thrusts instead of full burpees.
Warmup
- 5 minutes of light jogging or biking
- Dynamic stretches (arm circles, leg swings, torso twists)
- 2 rounds of:
- 10 jumping jacks
- 5 inchworms (with push-ups)
- 10 air squats
- 5 box step-ups
- 5 scapula pull-ups
Cooldown
- Slow jog or walk for 3-5 minutes
- Static stretches:
- Overhead shoulder stretch (30 seconds each side)
- Chest stretch (30 seconds each side)
- Quad stretch (30 seconds each side)
- Hamstring stretch (30 seconds each side)
- Calf stretch (30 seconds each side)
