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Weekly Workout 8 – The Twist

Duration:

30 minutes.

Method:

This program is split into two sections. The first section contains 3 x 3-minute rounds. Each 3 minute round consists of 2 different exercises (A, B). Perform exercise A for 30 seconds, then exercise B for 30 seconds. Repeat this a total of 3 times without rest (3 mins in total). Allow 1 minute of rest in between 3-minute rounds. The second section contains 3 x 4-minute Tabata rounds. Each Tabata round consists of 2 different exercises (A, B). Perform exercise A for 20 seconds, rest for 10, then perform exercise B for 20 seconds, rest for 10. Repeat this a total of 4 times (4 mins in total). Allow 1 minute rest in between Tabata rounds. Don’t forget to warm-up/cool-down – enjoy!

Exercises:

30/30 Rounds

1. a. Mt. Climber Out/In b. Wide Grip Pushup

2. a. Starfish b. Crab Twist

3. a. Start Jumps b. Toe Taps

Tabata Rounds

1. a. Alternating Extension b. Crab Kick

2. a. Hip Raise Twist b. Sitting Cycles

3. a. Squat 180 b. Deep Squat

Checkout our FREE Tabata Track Download to help you keep time… When the beat kicks in, it’s time to exercise. When the beat stops/filters out, your 10 seconds rest begins.

Warm-Up Exercises:

Cool-Down Exercises:

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