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Intense Workout

Switch It Up Tabata

Intense   36 minutes

Target Areas: Lower Body

Amber Eberhart
 		    Added By Amber Eberhart
Switch It Up Tabata
Tags
Lower Body Workouts
Description

Need set of hand weights

Exercises

Set 1: 1 round
Warm Up
5 minutes
Plank Walk Up
20 seconds
Squats
20 seconds
Recover
10 seconds
Recover
10 seconds
Arnold Squat Press
20 seconds
Recover
10 seconds
Jump Squat
20 seconds
Recover
10 seconds
Crunch Across Body
20 seconds
Recover
10 seconds
Slam Dunk With Weight
20 seconds
Recover
10 seconds
Burpee With Slam Dunk
20 seconds
Recover
10 seconds
Run In Place With Press
20 seconds

Set 2: 1 round
Recover
30 seconds

Set 3: 1 round
Sumo Squat With Weight
20 seconds
Recover
10 seconds
Bicycles
20 seconds
Recover
10 seconds
Right Reverse Lunge Knee Drive
20 seconds
Recover
10 seconds
Left Reverse Lunge Knee Drive
20 seconds
Recover
10 seconds
Squat Thrust
20 seconds
Recover
10 seconds
Spiderman Pushup
20 seconds
Recover
10 seconds
Run In Place
20 seconds
Recover
10 seconds
Dive Bomber
20 seconds

Set 4: 1 round
Recover
30 seconds

Set 5: 1 round
Weight Clean With Squat
20 seconds
Recover
10 seconds
Renegade Row Clean & Press
20 seconds
Recover
10 seconds
Quick Feet With Press
20 seconds
Recover
10 seconds
Burpee With Slam Dunk
20 seconds
Recover
10 seconds
Plank Walk Up
20 seconds
Recover
10 seconds
Push Up With Clap
20 seconds
Recover
10 seconds
Slam Dunk With Weight
20 seconds
Recover
10 seconds
Spiderman Push Up
20 seconds

Set 6: 1 round
Recover
30 seconds

Set 7: 1 round
Bow Tie
20 seconds
Recover
10 seconds
Weight Swing
20 seconds
Recover
10 seconds
Burpee With Bow Tie
20 seconds
Recover
10 seconds
Quick Feet With Press
20 seconds
Recover
10 seconds
Slam Dunk
20 seconds
Recover
10 seconds
Weight Swing
20 seconds
Recover
10 seconds
Burpee With Slam Dunk
20 seconds
Recover
10 seconds
Weight Swing
20 seconds

Set 8: 1 round
Recover
30 seconds

Set 9: 1 round
Squats
20 seconds
Recover
10 seconds
Plank Walk Up
20 seconds
Recover
10 seconds
Arnold Squat Press
20 seconds
Recover
10 seconds
Jump Squat
20 seconds
Recover
10 seconds
Crunch Across Body
20 seconds
Recover
10 seconds
Slam Dunk With Weight
20 seconds
Recover
10 seconds
Burpee With Slam Dunk
20 seconds
Recover
10 seconds
Run In Place With Press
20 seconds

Set 10: 1 round
Recover
30 seconds

Set 11: 1 round
Sump Squat With Weight
20 seconds
Recover
10 seconds
Bicycles
20 seconds
Recover
10 seconds
Right Reverse Lunge Knee Drive
20 seconds
Recover
10 seconds
Left Reverse Lunge Knee Drive
20 seconds
Recover
10 seconds
Squat Thrust
20 seconds
Recover
10 seconds
Spiderman Push Up
20 seconds
Recover
10 seconds
Run In Place
20 seconds
Recover
10 seconds
Dive Bomber
20 seconds
Recover
10 seconds

Set 12: 1 round
Cool Down And Stretch
5 minutes

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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