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Intense Workout

Total Body Tabata

Intense   52 minutes

Target Areas: Full Body

Equipment: Strength Machine, Dumbbells, Cable Pulley Machine, Barbell, Stair Machine, Full Gym - Other, Bench

Neale Davis
 		    Added by Personal Trainer Neale Davis
Total Body Tabata
Tags
Full Gym Workouts Full Body Workouts Strength Machine Workouts Dumbbell Workouts Cable Pulley Machine Workouts Barbell Workouts Stair Machine Workouts Other Gym Equipment Workouts Bench Workouts
Description

This Tabata workout is specifically designed to target your entire body with a combination of strength- training, agility training, core and ab training, and plyometrics. Give it a try and let me know what you think about it.

Exercises

Set 1: 2 rounds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
High Knees
20 seconds
Transition
Transition
10 seconds
Pec Dec Flyes
Pec Dec Flyes
20 seconds
Transition
Transition
10 seconds
Dumbbell Upright Row to Shoulder Press
20 seconds
Transition
Transition
10 seconds
Frog Crunches
Frog Crunches
20 seconds
Transition
Transition
10 seconds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
High Knees
20 seconds
Transition
Transition
10 seconds
Pec Dec Flyes
Pec Dec Flyes
20 seconds
Transition
Transition
10 seconds
Dumbbell Upright Row to Shoulder Press
20 seconds
Transition
Transition
10 seconds
Frog Crunches
Frog Crunches
20 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Quick Feet
Quick Feet
20 seconds
Transition
Transition
10 seconds
Machine Chest Press
Machine Chest Press
20 seconds
Transition
Transition
10 seconds
Thrusters
Thrusters
20 seconds
Transition
Transition
10 seconds
Toe Touches
Toe Touches
20 seconds
Transition
Transition
10 seconds
Quick Feet
Quick Feet
20 seconds
Transition
Transition
10 seconds
Machine Chest Press
Machine Chest Press
20 seconds
Transition
Transition
10 seconds
Thrusters
Thrusters
20 seconds
Transition
Transition
10 seconds
Toe Touches
Toe Touches
20 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Side Shuffles
Side Shuffles
20 seconds
Transition
Transition
10 seconds
Biceps Cable Curls
Biceps Cable Curls
20 seconds
Transition
Transition
10 seconds
Cable Lat Pull Down
20 seconds
Transition
Transition
10 seconds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
20 seconds
Transition
Transition
10 seconds
Side Shuffles
Side Shuffles
20 seconds
Transition
Transition
10 seconds
Biceps Cable Curls
Biceps Cable Curls
20 seconds
Transition
Transition
10 seconds
Cable Lat Pull Down
20 seconds
Transition
Transition
10 seconds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
20 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Battle Ropes
Battle Ropes
20 seconds
Transition
Transition
10 seconds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
20 seconds
Transition
Transition
10 seconds
Face Pulls
Face Pulls
20 seconds
Transition
Transition
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Transition
Transition
10 seconds
Battle Ropes
Battle Ropes
20 seconds
Transition
Transition
10 seconds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
20 seconds
Transition
Transition
10 seconds
Face Pulls
Face Pulls
20 seconds
Transition
Transition
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
30 seconds

Set 5: 2 rounds
Star Jumps
Star Jumps
20 seconds
Transition
Transition
10 seconds
Bench Skull Crusher
Bench Skull Crusher
20 seconds
Transition
Transition
10 seconds
Cable Squats
Cable Squats
20 seconds
Transition
Transition
10 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
20 seconds
Transition
Transition
10 seconds
Star Jumps
Star Jumps
20 seconds
Transition
Transition
10 seconds
Bench Skull Crusher
Bench Skull Crusher
20 seconds
Transition
Transition
10 seconds
Cable Squats
Cable Squats
20 seconds
Transition
Transition
10 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
20 seconds
Rest
Rest
30 seconds

Set 6: 2 rounds
Ice Skaters
Ice Skaters
20 seconds
Transition
Transition
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
20 seconds
Transition
Transition
10 seconds
Dumbbell Chest Press
Dumbbell Chest Press
20 seconds
Transition
Transition
10 seconds
Ab Rollouts
Effort: Vigorous
Ab Rollouts
20 seconds
Transition
Transition
10 seconds
Ice Skaters
Effort: Vigorous
Ice Skaters
20 seconds
Transition
Transition
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
20 seconds
Transition
Transition
10 seconds
Dumbbell Chest Press
Dumbbell Chest Press
20 seconds
Transition
Transition
10 seconds
Ab Rollouts
Ab Rollouts
20 seconds
Rest
Rest
30 seconds

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