At-home High Intensity Metabolic Conditioning

Warm up –

4 Rounds-

25m Bear Crawl
25m Crab Walk

3 Rounds-

5 Push ups
5 Ring Rows

Workout –

Tabata Towel Row
Rest 1 minute
Tabata Sit ups
Rest 1 minute
Tabata Seated Shoulder Presses
Rest 1 minute
Tabata Backpack Good Morning
Rest 1 minute
Tabata Weighted Back Squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Complete all 8 interval of one exercise then rest for a min and then continue the pattern for all other exercise.

Men: 75-lb. Shoulder Presses and Squats
Women: 55-lb. Shoulder Presses and Squats