Bench Press: 15 mins to build up heavy triple.
Metcon: Tabata Monday
Today is a repeat of last Monday. Try to do better than your last performance.
This is a full-body Tabata workout using only bodyweight exercises. Tabata involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total per exercise).
You can rotate through different exercises for a full-body burn.
Full-Body Bodyweight Tabata:
- Squat Jumps
- 20 seconds: Jump as high as you can from a squat position.
- 10 seconds: Rest.
- Push-Ups
- 20 seconds: Do as many push-ups as possible with good form.
- 10 seconds: Rest.
- Mountain Climbers
- 20 seconds: Run your knees toward your chest, keeping your core tight.
- 10 seconds: Rest.
- Burpees
- 20 seconds: Drop to the floor into a plank, do a push-up, jump back to your feet, and explode into a jump.
- 10 seconds: Rest.
- Plank to Shoulder Taps
- 20 seconds: In a plank position, alternate tapping each shoulder with the opposite hand.
- 10 seconds: Rest.
- Lunges (Alternating Legs)
- 20 seconds: Step back into a lunge, alternating legs.
- 10 seconds: Rest.
- High Knees
- 20 seconds: Run in place, bringing your knees as high as possible.
- 10 seconds: Rest.
- Plank Jacks
- 20 seconds: In a plank position, jump your feet in and out like a jumping jack.
- 10 seconds: Rest.
Repeat each exercise for 4 minutes (or modify the length based on your workout time). This format works the entire body and elevates your heart rate for a great mix of strength and cardio!