Workout #139

PRIMARY: TABATA

Secondary: Legs

Equipment

Running Shoes

Dumbbell

Jump Rope

Warm-Up

Sprint Pickups

Working Time: 20 secs

Rest Time: 10 secs

Repeat 6 times.

Circuit #1

Dumbbell Deadlift

Light Weights

3 sets

10 reps

Rest as needed.

Buy-In

Jump Rope

30 secs / 10 secs

x 5 rounds

Circuit #2

Tabata #1

20 secs / 10 secs

x 4 rounds

2 Rounds Each

ALTERNATE EX

Light-Weight: Walking Lunges

No Weight: Alternate Front Lunges

Tabata #2

20 secs / 10 secs

x 4 rounds

2 Rounds Each

ALTERNATE EX

Light-Weight: Alt. Side Lunges

No Weight: Skaters

Tabata #3

20 secs / 10 secs

x 8 rounds

Bodyweight: Burpees

Tabata #4

20 secs / 10 secs

x 4 rounds

2 Rounds Each

ALTERNATE EX

Light-Weight: Thrusters

No Weight: Jump SQ

Cash-Out

Jump Rope

30 secs / 10 secs

x 5 rounds

Workouts #139 - #144

Workout #139

PRIMARY: TABATA

Secondary: Legs

Current Page

Workout #140

PRIMARY: SHOULDERS

Secondary: Metabolic


Workout #141

PRIMARY: CARDIO

Secondary: Active Recovery


Workout #142

PRIMARY: BACK & BICEPS

Secondary: Cardio


Workout #143

PRIMARY: LEGS

Secondary: None

Workout #144

PRIMARY: CARDIO

STEADY-STATE

20-30 MINUTES


Phase A.4

Week 1 - Week 5

Workouts #115 - #120

Week 1

Workouts #121 - #126

Week 2

Workouts #127 - #131

Week 3

Workouts #133 - #138

Week 4