Workout Schedule: A friendly reminder to warm up for at least 5-10minutes prior to doing this workout Tabata 1: Single Leg Dead Lift holding onto 1 dumbbell Tabata 2: Row with a long band / Push ups / Bicep Curl / Tricep Kickbacks Tabata 3: Dead Bugs (option with loop band and weights) Tabata 4: Single Leg Bridge Clam Tabata 5: Seated Straight Leg Lift

Workout Schedule: A friendly reminder to warm up for at least 5-10minutes prior to doing this workout Tabata 1: Curtsey Lunge Tabata 2: Super set Triceps: Overhead Extensions and Kickbacks Tabata 3: Step Forward Lunge with single arm shoulder press Tabata 4: Plank Rows / Push ups using dumbbells / Ab Crunch / Plank Rows / Push ups using dumbbells / Abs Bicycle / Plank Rows / Push ups using dumbbells /

Required Equipment: Free Weights Band with Handles loop band Long Resistance Band Bench or chair Workout Schedule: A friendly reminder to warm up for at least 5-10minutes prior to doing this workout Tabata 1: Bench Burpees, Jumping Jacks, Alternating Step Back Lunges, Skate, Heel Kick Jog, Mountain Climbers, Zig Zags, Football run Tabata 2: Jumping Bicep Curls & Bench dips Tabata 3: BOX FIT Tabata 4: Balancing on one leg with loop band doing side raise and kickback Tabata 5 (mini): Push Ups and Plier Jump Squat

equired Equipment: Step (bottom step of stairs) or option to jog on the spot Free Weights Long Resistance Band Bench or chair Workout Schedule: A friendly reminder to warm up for at least 5-10minutes prior to doing this workout Tabata 1: Jumping Jack with arm curl using light hand weights (running up and down on a bosu or step or jogging on spot during 10 second rest time) Tabata 2: Burpees & Jump Squats (option to use a BOSU BALL or Bench) Tabata 3: Standing Band Back Fly & Bench Dips (option to do Tricep kickbacks instead) Tabata 4: Plier Squat with Upright Row using free weights & Plier Jump Squats (option to pulse) Core Exercise: 1 Minute of Bicycle on the mat or a bench

Required Equipment: Loop Thigh Band Free Weights or Long Resistance Band Bench (Optional) Workout Schedule: Tabata 1: Plié 3-Pulse Squat with Jump Jack & Jogging Tabata 2: Lateral Leg Lift with Loop Band – Single Leg Balance Tabata 3: Rotator Cuff Loop Band Expansion & Bicep Curl with Posterior Raise Tabata 4: Lunge and Kick Tabata 5: Single Arm Chest Press Core Exercise: 1 Minute of Leg Raises for Abdominal Strength

Tabata 1: Banded Skate & Jumping Jacks with Split Tabata 2: Plank Row & Standing Bicep Curl with Band or free weights Tabata 3: Plier Jump Squats and Angled Back fly with a band Tabata 4: Froggy Push ups & Mountain Climbers

Core Training workout - Small thigh loop band is the only equipment we are using :)

In between each Tabata you have 60seconds for a passive or active rest (like a jog) Tabata 1: Cardio high/low Tabata 2: Banded resisted hamstring curl with Arm curl & Banded posterior leg and arm raises Tabata 3: Single leg diagonal squat and lift with Triceps Kickback & opposite leg with short lateral raises Tabata 4: Plank shoulder taps and Abs on the mat 1minute Bridge hold

Equipment needed: Free weights, loop thigh band Tabata 1: Warrior 1 stance with Bent over row Tabata 2: Banded Plank Jacks and Band Skate Tabata 3: Squat and Shoulder press with Tricep Kickbacks Tabata 4: Banded L-shoulder Jacks and Push up / Bicep Curl

Equipment needed: Free weights, flat resistant band, Glidders (optional), Bench (optional) Tabata 1: Plank Runs or Mountain Climbers with Back Fly Tabata 2: Plank Jacks with Upright Row Tabata 3: Plank Tucks with Posterior Raises Tabata 4: Single Leg Lunges with Single Arm Curl

Workout Preparation: Warm-Up: Please ensure you take the time to adequately warm up your body before beginning the workout. Personalization: Feel free to adjust the intensity of the exercises based on your daily needs, making them harder or easier as required. Workout Details: TABATA 1: Alternating Step Back Lunges (Option to increase difficulty with hand weights) Zig Zags (High or low impact) 1-minute rest (active or passive; consider jogging in place for 30-45 seconds if prepared) TABATA 2: Burpees Push-ups (Options include using a BOSU ball or bench) 1-minute rest (active or passive) TABATA 3: Jumping Jacks (High or low impact; add a resistance band around the thighs for increased difficulty) Bicep Curls (Use bands or free weights) TABATA 4: Jump Squats (Options include plié jump squats and ski squats; BOSU ball usage recommended if available) Cool Down: Dedicate time after your workout to cool down and stretch, aiding in recovery and flexibility.