Workout #121

Primary: TABATA

Secondary: Legs

Equipment

Running Shoes

Dumbbell

Jump Rope

Warm-Up

Sprint Pickups

Working Time: 10 secs

Rest Time: 20 secs

Repeat 12 times

(changed from #115)

Circuit #1

Dumbbell Deadlift

Light Weights

5 sets

20 reps

Rest as needed.

Buy-In

Jump Rope

20 secs / 10 secs

x 12 rounds

Circuit #2

Each Round = 4 mins

Tabata #1

20 secs / 10 secs

x 8 rounds

8 Rounds #1

8 Rounds #2

(changed from #115)

#1 Light-Weight: Walking Lunges

#2 No Weight: Alternate Front Lunges

Tabata #2

20 secs / 10 secs

x 8 rounds

8 Rounds #1

8 Rounds #2

(changed from #115)

#1 Light-Weight: Alt. Side Lunges

#2 No Weight: Skaters

Tabata #3

20 secs / 10 secs

x 8 rounds

Bodyweight: Burpees

Tabata #4

20 secs / 10 secs

x 8 rounds

8 Rounds #1

8 Rounds #2

(changed from #115)

#1 Light-Weight: Thrusters

#2 No Weight: Jump SQ

Cash-Out

Jump Rope

20 secs / 10 secs

x 12 rounds

(changed from #115)

Workouts #121 - #126

Workout #121

PRIMARY: TABATA

Secondary: Legs

Current Workout

Workout #122

PRIMARY: SHOULDERS

Secondary: Metabolic


Workout #123

PRIMARY: CARDIO

Secondary: Active Recovery


Workout #124

PRIMARY: BACK & BICEPS

Secondary: Cardio


Workout #125

PRIMARY: LEGS

Secondary: None

Workout #126

PRIMARY: CARDIO

STEADY-STATE

20-30 MINUTES


Phase A.4

Week 1 - Week 5

Workouts #115 - #120

Week 2

Workouts #127 - #132

Week 3

Workouts #133 - #138

Week 4

Workouts #139 - #144

Week 5