SWEATY AND SWOL

This workout is a TABATA interval set mixed with cardio drills. Start with exercise 1A and complete six rounds of 20sec work and 10sec rest. Then move on to exercise 1B and perform 2-minutes straight of the cardio drill. Continue this pattern through the workout… 6 rounds of exercise A (20sec work : 10sec rest) followed by 2-minutes straight of exercise B

TABATA + Cardio Workout

1A- Deadlift

1B- Jump rope

2A- Squat and overhead press

2B- Jump rope alt. feet

3A- T-roll push-up

3B- Run in place

4A- Side bridge row

4B- Square drill icky shuffle

5A- V-ups

5B- Jumping jacks

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1A

DEADLIFT

TIPS:

Hinge from the hips lowering weight toward shins then stand back up.

1B

JUMP ROPE

TIPS:

Just get after it…

2A

SQUAT AND OVERHEAD PRESS

TIPS:

Squat and then press weights overhead when returning to standing.

2B

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

3A

T-ROLL PUSH-UP

TIPS:

Perform a push-up and rotate and reach one arm toward ceiling at top.

3B

RUN IN PLACE

TIPS:

Run in place like a boss!

4A

SIDE BRIDGE ROW

TIPS:

Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)

4B

SQUARE DRILL ICKY SHUFFLE

TIPS:

Move side to side stepping 2 feet inside the square and 1 foot outside the square.

5A

V-UPS

TIPS:

Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.

5B

JUMPING JACKS

Your high school gym class favorite.