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Description

One weight with bar or dumbbells do not change weight between exercises tabata protocal is doing as many reps as possible with good form in 20 seconds then resting ten seconds. Use a light bar this is very intense. I am a muscular fit 200 pounder and can barely finish w 50 lb bar.


Exercises

Set 1: 6 rounds
Clean Overhead
20 seconds
Rest Romanian Next
10 seconds
One Leg Romanian
One Leg Romanian
20 seconds
Rest Thruster Next
10 seconds
Thrusters
20 seconds
Rest Curls Next
10 seconds
Curls
20 seconds
Rest Situp Next
10 seconds
Situp
20 seconds
Rest Burpees Next
10 seconds
Burpees With Bar
Burpees With Bar
20 seconds
Rest Row Next
10 seconds
Barbell Bent-Over Rows
20 seconds
Rest Floorwipers Next
10 seconds
Floor Wipers
Floor Wipers
20 seconds
Long Rest
45 seconds

Set 2: 1 round
Long Rest End
5 seconds


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