This is great! A quick 16 minute workout.
Tabata - 20 seconds of work at max effort followed by 10 seconds of rest, repeated for 8 rounds, or 4 minutes.
Tabata #1:
Reverse lunge with a kick
(Step back with right leg into a deep lunge, then kick the right leg forward as high as you can)
Repeat with right leg for 4 rounds, then left for 4 rounds.
Tabata #2:
Push ups and jump squats
Tabata #3:
Squat and Curl (suitcase squat with a bicep curl when you stand up)
Mountain climbers
Tabata #4:
Push Press
Russian Twist
Enjoy the burn!
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