Tough Tuesday Workout #9 (Tabata Inspired...again)

I wanted to get this one out before I forgot it because it really was a great workout and I can feel it slipping from my mind already.  Obviously my impending 32nd birthday does mean my mind is slowing down.

Tabata is a high-energy interval workout designed to get your heart rate up and accomplish a hard workout in 8 minutes working hard for 20 seconds and 10 seconds rest. I typically combine an tabata-inspired style into my workout when I do it. 

Warm-up
Same as usual.  Run, jump rope and jacks to get the heart rate up followed by stretching and some squats and lunges to warm up the big muscle groups.

Round 1 - Tabata Inspired
4 minutes - 20 seconds on 10 off alternating high knees and hot feet/football run.
4 minutes - 20 seconds on 10 off alternating jump lunges and mt climbers

Total of 8 minutes

Water. 

Round 2 - no weights
20 James =Bond style lunges (step forward on right, hands clasped in front of chest pointer figure out in 'gun' and twist to right).
10 power squat jumps
20 James Bond style lunges on left
10 power squat jumps
10 push ups
10 roll ups for the abs.

Repeat all.


Round 3
4 min 20 seconds on and 10 off  alt burpees sans push ups and side to side jump.
Total 4 minutes

 Water. 

Round  4. 
Side lunge to the right step center, power jump up.
10 squats with heavy weights
Side lunge to Left
10 squats with heavy weights
10 overhead press heavy weights
10 chest press on step
10 reverse crunch on step
Repeat

Round 5. 
4 min 20 seconds on and 10 off alt hot feet/ftball run and butt kicks
Total 4 minutes

Water.

Round 6
10 lunges r and l
repeat
sit on step concentration curl 10 on each side
10 skull crushers for triceps (lay on step bend arms 90 degrees).
10 bridges


Round 7 Abs
Crunches - 20
Bicycles - 20
Hold up for 1 minute
Repeat
Plank for 1 minute

Cool down. 
:)

Awesome job!  Check with a doctor before starting any workout and Keep on Tri'n!