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Weekly Workout 9 – Superhero


30 minutes.


Following suit from Workout 8, 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. Perform exercise for 20 seconds, rest for 10. Repeat this a total of 8 times (4 mins in total). Allow 1 minute rest in between Tabata rounds. Don’t forget to warm-up/cool-down – enjoy!


30/30 Rounds

1. a. Spiderman b. Mountain Climbers

2. a. Superman b. Alternating Extension

3. a. Aquaman b. Half Burpee

Tabata Abs

1. Situp Touch

2. Crossovers

3. Lateral Leg Raise

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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