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Intense Workout

Tabata 2

Intense   20 minutes

Target Areas: Lower Body

Equipment: Dumbbells, Elliptical

Kiele Briscoe
 		    Added by Personal Trainer Kiele Briscoe
Tabata 2
Tags
Full Gym Workouts Lower Body Workouts Dumbbell Workouts Elliptical Workouts

Exercises

Set 1: 8 rounds
Dumbbell Upright Rows
Weights: Light
Effort: Vigorous
Dumbbell Upright Rows
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 8 rounds
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Effort: Very Hard
Prisoner Squats
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 8 rounds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Weights: Moderate
Effort: Very Hard
Dumbbell Bent Over Rows
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 8 rounds
Elliptical
Effort: Very Hard
Elliptical
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Rest
Rest
1 minute

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Recommended Gear

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abs & core

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