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.