Train Without Excuses

3 burpees 

5 sit ups 

10 air squats 

• Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest 
• With Double Tabata, you will do 16 rounds and alternate movements 
• Can do this with any two movements 
• Some good combinations are: 

• Plank and Flutter kicks 
• Air squats and Push Ups 
• Goblet squats and flutter kicks 

5 push ups 

10 sit ups 

15 burpees 

20 air squats 

10 DB Clean and Jerks 

10 DB reverse lunges (alternating legs) 

1 push up the 1st minute 

2 the 2nd minute 

3 the 3rd minute 

Continue to go up until you have a round you don’t finish 

1 lunge on each leg the 1st minute 

2 on each leg the 2nd minute 

3 on each leg the 3rd minute 

Continue to go up until you have a round you don’t finish 

100 pull ups (remove if no access to a pull up bar)  

100 push ups 

100 sit ups 

100 air squats 

10 pull ups (remove this if no access to a pull up bar) 

20 push ups 

30 sit ups 

40 air squats 

Rest 3:00 

• Get a deck of cards (can also download a deck of cards app on your phone) 
• Pick 4 movements, one for each suit. 
• Turn over one card at a time and perform the number of reps for the appropriate movement based on the suit. 
• For face cards: Jack = 11, Queen = 12, King = 13 
• Jokers: if you choose to leave them in, pick a different movement that takes longer.  For instance, I may run up and down the stairs several times when I turn over the Joker.