Tabata EMOM with a 50 Burpee finisher, loads packed into 45 mins.
Author: 1morerepuk
Sick of boring cardio workouts in the gym? Hate the gym in general? Looking for a way to make fitness more fun? Ready to start a fitness program that gets real results? Then you've come to the right place.1 More Rep is the best way for anyone serious about getting fit and staying that way to work out. Based on the same training used by the British Armed Forces and police forces across the country, our program will push you to the limit, but the team camaraderie you'll come to love will keep you going.
45 min bodyweight HIIT
10-9-8-7-6-5-4-3-2-1 burpees
20-18-16-14-12-10-8-6-4-2 reach through Sit ups
30-27-24-21-18-15-12-9-6-3 jumping squats
20 min AMRAP killer
Warm up then into some tabata before a 20 min AMRAP
45 Min Tabircircuit
Circuit 1
60 seconds work, 15 seconds rest x2
1. Ridiculous Lunges (Squat Jump, Jump Lunge, Squat Jump, Jump Lunge)
2. Push Ups + Squat Thrust
3. Squat to press+ Calf Raise
4. Wide Isometric squat w/Elbows to Knees
Cardio Tabata
Alternate between:
• Bunny hop Burpees
• High Knees
Circuit 2
60 seconds work, 15 seconds rest x2
1. Slams
2. Side Lunge w/slam (Right)
3. Side Luge w/slam (Left)
4. Plank Knee Drop and hold 2 seconds squeeze Quads!
Cardio Tabata
Alternate between:
• Shuffle Shuffle Shuffle Touch
• Mountain climbers
30 min HIIT
3 exercises 2 reps then 4 reps 6 8 10 12 10 8 6 4 2
Then an abs finisher
35 Minute accumulator
45 Min HIIT with abs burner
Warm up and stretch included. 45 Min, compound HIIT with abs finisher
Deep Stretch 13
Hamstring and groin deep stretches
5 minute press up finisher reset day 28
Do press ups for a 4 minute Tabata. During the 10 seconds rest hold the plank position.
RESET Day 28
RESET Day 28
1moreBoss
Time: 30 Minutes
Equipment: K-bel/DB
R1: Complete exercise 1 & 2 for 1-minute each x 3 rounds then do both of the exercises for a six minute Tabata ( 6 rounds each)
R2: Complete exercise 3 & 4 for 1-minute each x 3 rounds then then do both of the exercises for a six minute Tabata (6 rounds each)
1. Alternate Curl Press
2. Lat Pull
3. Push-up
4. Chest Press
Optional Finisher: Do press ups for a 4 minute Tabata. During the 10 seconds rest hold
1 More Rep 