Tabata Five

Moderate Duration 49 minutes

Target Areas: Full Body

Equipment: Dumbbells, Wall, Bench, Stability Ball, Jump Rope

Added By James Hodgman

Exercises

Set 1: 3 rounds

Push-Ups

20 seconds

Rest

10 seconds

Set 2: 3 rounds

Bicycle Crunches

20 seconds

Rest

10 seconds

Set 3: 3 rounds

Squat Jumps

20 seconds

Rest

10 seconds

Set 4: 3 rounds

1 2 Burpees

20 seconds

Rest

10 seconds

Set 5: 1 round

Rest

30 seconds

Set 6: 3 rounds

Tricep Dips

20 seconds

Rest

10 seconds

Set 7: 3 rounds

Squats

20 seconds

Rest

10 seconds

Set 8: 3 rounds

V-Ups and Roll-Ups

30 seconds

Rest

10 seconds

Set 9: 3 rounds

The Heisman Shuffle

20 seconds

Rest

10 seconds

Set 10: 1 round

Plank

1 minute

Rest

30 seconds

Set 11: 3 rounds

Suicides

30 seconds

Rest

10 seconds

Set 12: 3 rounds

Dumbbell Hammer Curl to Press

20 seconds

Rest

10 seconds

Set 13: 3 rounds

Walking Lunges

20 seconds

Rest

10 seconds

Set 14: 3 rounds

Crunchy Frogs

20 seconds

Rest

10 seconds

Set 15: 1 round

Rest

1 minute

Set 16: 3 rounds

Push-Ups

20 seconds

Rest

10 seconds

Set 17: 3 rounds

Sprawl and Knee Tucks

20 seconds

Rest

10 seconds

Set 18: 3 rounds

Vertical Leg Crunches

20 seconds

Rest

10 seconds

Set 19: 1 round

Wall Sit

1 minute

Rest

1 minute

Set 20: 3 rounds

Alternating Bicep Curls

30 seconds

Rest

10 seconds

Set 21: 3 rounds

Diamond Push-Ups

20 seconds

Rest

10 seconds

Set 22: 3 rounds

Cross Knees to Elbows

30 seconds

Rest

10 seconds

Set 23: 2 rounds

4-Square Single Leg Hops

1 minute

Rest

10 seconds

Set 24: 1 round

High-Plank and Knee Draw

1 minute

Rest

1 minute

Set 25: 1 round

25 seconds

5 seconds

1 minute

10 seconds

Ball Foot to Hand Pass

25 seconds

Rest

15 seconds

Lateral to Front Raises

25 seconds

Rest

15 seconds

Basketball Shots

40 seconds

Rest

1 minute

Set 26: 1 round

25 seconds

25 seconds

25 seconds

25 seconds

10 seconds

25 seconds

10 seconds

30 seconds

10 seconds

1 minute

2 minutes

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Recommended Gear

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Quickdraw Adjustable Dumbbells