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Description

This workout is a lower-body, intense workout in the form of Tabata. This has the addition of core between each set. Push hard!


Exercises

Set 1: 4 rounds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Plyo Lunges
Effort: Very Hard
Plyo Lunges
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Plank
Plank
30 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Rotating Elbow Plank
Rotating Elbow Plank
30 seconds
Rest
Rest
10 seconds

Set 3: 4 rounds
Dynamic Lunges
Dynamic Lunges
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Effort: Very Hard
Squat Jumps
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Leg Raises
Leg Raises
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Leg Raises
Leg Raises
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
10 seconds

Set 5: 4 rounds
Drop Squats
Drop Squats
20 seconds
Rest
Rest
10 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Fifer Scissors
Fifer Scissors
30 seconds
Floor Wipers
Floor Wipers
30 seconds
Fifer Scissors
Fifer Scissors
30 seconds
Floor Wipers
Floor Wipers
30 seconds
Rest
Rest
10 seconds

Set 7: 4 rounds
Jack Jump Tucks
Effort: Maximum
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Burpees
Effort: Maximum
Burpees
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Reverse Elbow Plank
Reverse Elbow Plank
30 seconds
Inclined Plane
Inclined Plane
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
30 seconds
Inclined Plane
Inclined Plane
30 seconds
Rest
Rest
10 seconds

Set 9: 4 rounds
Left Leg Box Jumps
Effort: Maximum
Left Leg Box Jumps
20 seconds
Rest
Rest
10 seconds
Box Jumps
Effort: Maximum
Box Jumps
20 seconds
Rest
Rest
10 seconds
Right Leg Box Jumps
Effort: Maximum
Right Leg Box Jumps
20 seconds
Rest
Rest
10 seconds


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