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January 16, 2022

Here we go! It’s TABATA time! Short bursts of high intensity! Pace is the PACE that challenges YOU!

Cardio with bodyweight resistance, elements of endurance, explosive movements, co-ordination, stability and strength all combined to make for a sweaty 30 minutes!

The timer will be on for 20 seconds of work, with 10 seconds rest inbetween!

We repeat each exercise for 4 sets, however most of these exercises are unilateral so it equals 2 sets per side, switching side each set!

Due to the fact it’s only 20 seconds, the need to focus on sustainability is lessened and you can just go for it!

If an exercise involves jumping, a low impact alternative will be provided!

FORWARD LEAN LUNGE TO KNEE DRIVE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

X1 LEG SIT UP (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SQUAT TO CROSS KNEE DRIVE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAGGERED PUSH UP
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STATIC LUNGE / JUMP
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SINGLE LEG BURPEE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

LUNGE TO SQUAT
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SIDE PLANK EXPLODE TO OPEN
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

LUNGE TO STRAIGHT LEG EXTEND
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

TUCK TO STAR
TUCK TO STAR
TUCK TO STAR
TUCK TO STAR

LATERAL LUNGE TO KNEE DRIVE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

DOWNDOG TO KNEE TUCK PUSH UP
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

CURTSEY LUNGE TO REAR FOOT TAP
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

X1 ARM PLANK LADDER
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

Finisher!

X50 ALTERNATING HAND SPRAWL
X50 HAND SPRAWL!

The finisher is essentially 50 reps of alternating hand, then 50 reps of both handed sprawl at the moderate pace relevant to you!

I suggest on the screen for the low impact option to perform stepping back instead of hopping and both hands placing on floor for entire 100 reps as apposed to 50!

I thoroughly enjoyed the fact each set was ONLY 20 seconds! Go for it and feel so proud after!!

And most importantly… have fun! If it is challenging you, you are doing it right! 😁

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Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs

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Here’s today’s optional add-on: youtu.be/3oeimlA6s68

EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Caroline Girvan HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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