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Description

Tabata style. You will add up to 6+km run plus 15 different stages targeting different muscle groups. Enjoy and give your best in every move! Feel free to rest whenever needed (but try not to) First set to warm up. When you find this one in moderate level feel free to move to phase 2.


Exercises

Set 1: 1 round
Counter & Clockwise Neck Rolls
Counter & Clockwise Neck Rolls
20 seconds
Big Forward Arm Circles
Effort: Moderate
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds
Jumping Jacks
Effort: Vigorous
Jumping Jacks
30 seconds
Transition
Transition
15 seconds

Set 2: 1 round
Run 1.6 Km (1 Mile)
Effort: Vigorous
Run 1.6 Km (1 Mile)
7 minutes
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
Burpees
Effort: Maximum
Burpees
20 reps
Rest
Rest
15 seconds

Set 3: 1 round
Run 0.5 Km (0.3 Miles)
Effort: Vigorous
Run 0.5 Km (0.3 Miles)
2 mins 30 secs
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
Prisoner Squats
Prisoner Squats
30 reps
Rest
Rest
15 seconds

Set 4: 1 round
Run 0.5 Km (0.3 Miles)
Effort: Vigorous
Run 0.5 Km (0.3 Miles)
2 mins 30 secs
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
20 reps
Rest
Rest
15 seconds

Set 5: 1 round
Run 0.5 Km (0.3 Miles)
Effort: Vigorous
Run 0.5 Km (0.3 Miles)
2 mins 30 secs
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
15 seconds

Set 6: 1 round
Run 0.5 Km (0.3 Miles)
Effort: Vigorous
Run 0.5 Km (0.3 Miles)
2 mins 30 secs
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
Chin Ups (if Bar Not Available Do Push Ups With Feet On Wall)
Chin Ups (if Bar Not Available Do Push Ups With Feet On Wall)
10 reps
Rest
Rest
15 seconds

Set 7: 1 round
Run 0.5 Km (0.3 Miles)
Effort: Vigorous
Run 0.5 Km (0.3 Miles)
2 mins 30 secs
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
Back Lunge Kick Jump Switch
Effort: Maximum
Back Lunge Kick Jump Switch
15 reps
Rest
Rest
15 seconds

Set 8: 1 round
Run 0.25 Km (0.16 Miles)
Effort: Vigorous
Run 0.25 Km (0.16 Miles)
1 min 15 secs
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
Plank
Plank
1 minute
Rest
Rest
15 seconds

Set 9: 1 round
Run 0.25 Km (0.16 Miles)
Effort: Vigorous
Run 0.25 Km (0.16 Miles)
1 min 15 secs
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 reps
Rest
Rest
15 seconds

Set 10: 1 round
Run 0.25 Km (0.16 Miles)
Effort: Vigorous
Run 0.25 Km (0.16 Miles)
1 min 15 secs
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconds
Rest
Rest
15 seconds

Set 11: 1 round
Run 0.25 Km (0.16 Miles)
Effort: Vigorous
Run 0.25 Km (0.16 Miles)
1 min 15 secs
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
V-Sit Crunches
V-Sit Crunches
25 reps
Rest
Rest
15 seconds

Set 12: 1 round
Run 0.25 Km (0.16 Miles)
Effort: Vigorous
Run 0.25 Km (0.16 Miles)
1 min 15 secs
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
Tricep Dips
Tricep Dips
15 reps
Rest
Rest
15 seconds

Set 13: 1 round
Run 0.25 Km (0.16 Miles)
Effort: Vigorous
Run 0.25 Km (0.16 Miles)
1 min 15 secs
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
Box Jumps
Box Jumps
15 reps
Rest
Rest
15 seconds

Set 14: 1 round
Run 0.25 Km (0.16 Miles)
Effort: Vigorous
Run 0.25 Km (0.16 Miles)
1 min 15 secs
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
Dragon Squats
Dragon Squats
20 reps
Rest
Rest
15 seconds

Set 15: 1 round
Run 0.25 Km (0.16 Miles)
Effort: Vigorous
Run 0.25 Km (0.16 Miles)
1 min 15 secs
Transition (only if running on Treadmill)
Transition (only if running on Treadmill)
15 seconds
Ab Choppers
Ab Choppers
30 reps
Rest
Rest
15 seconds

Set 16: 1 round
Pec Opener
Pec Opener
1 min 30 secs
Sphinx Pose
Sphinx Pose
30 seconds
Reclining Hero
Reclining Hero
30 seconds
Camel
Camel
20 seconds
Left Pyramid
Left Pyramid
25 seconds
Right Pyramid
Right Pyramid
25 seconds
Right Tricep Stretch with Bind
Right Tricep Stretch with Bind
30 seconds
Left Tricep Stretch with Bind
Left Tricep Stretch with Bind
30 seconds
Lateral Neck Stretches
Lateral Neck Stretches
25 seconds


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