TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

ELLIPTICAL
FRONT BACK SKIP
PLANK SIDE E ROLL L
PLANK SIDE E ROLL R
REVERSE CRUNCH WT LEG EXT

TABATA MIX - 30/10 - 4 - ROUNDS - 8 ESERCIZI

TWIST M. CLIMBER
BLAST OFF PUSH UP.
JUMP SQUAT 180°
BURPEES
ALT SKIP CONTINUOUS
PLANK FRONT JUMP
SIDE ...

TABATA - ( SWISSBALL AND PLATE) 30/10 - 3 - ROUNDS - 5 ESERCIZI

PLATE STANDING HALO
PLATE SHOULDER CIRCLE ROTATION ALTERNATED
SWISS BALL CRUNCH
SWISS BALL DYNAMIC DIVE
EXPLOSIVE SIT UP

TABATA - ( BALL + DB ) 30/10 - 4 - ROUNDS - 8 ESERCIZI

BALL SIDE TO SIDE PUSH UP
MAN MAKER DB
SIDE TO SIDE P...

TABATA MIX - ( DB ) 30/10 - 3 - ROUNDS - 5 ESERCIZI

DB HIP THRUST
DB FLOOR BRIDGE PRESS
DB TK CURL
DB . O . H - SNATCH R
DB . O. H - SNATCH L

TABATA MIX - ( KB ) 30/10 - 4 - ROUNDS - 8 ESERCIZI

DB PUSH PRESS
DB SL . FLOOR BRIDGE PRESS R
DB SIDE PLANK & PRESS R
DB SL . FLOOR BRIDGE PRESS L...

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

ELLIPTICAL
KICK BACK RUN
PLANK
ELLIPTICAL
KICK BACK RUN

TABATA MIX - 30/10 - 4 - ROUNDS - 8 ESERCIZI

HOP TO SQUAT
ABS TOES. TOUCH
TWIST M. C
ALT SKIP CONTINUOUS.
REVERSE CRUNCH
BURPEES TO BEAR PLANK
MILITARY PLANK TO TOES TOUCH
PLANK SPIDERMAN

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

HEEL TAP
SIDE PLANK ROLL R
SIDE PLANK ROLL L
ELLIPTICAL
ROPE JUMP

TABATA MIX - 30/10 - 4 - ROUNDS - 8 ESERCIZI

ALT SL L. SIT
JUMPING LUNGE
BOARD JUMP
LAT. PLANK HIP ABD R
BOX STEP UP R
LAT. PLANK HIP ABD L
BOX STEP UP L
ISO TUCK CRUNCH

TABATA MIX - (BODY WEIGHT + DB ) 30/10 - 3 - ROUNDS - 5 ESERCIZI

PUSH UP
DB CLEAN
BLAST OFF PUSH UP
DB FRONT LATERAL RAISE
DEADLIFT TO ROW

TABATA MIX - ( BODY WEIGHT + DB ) 30/10 - 4 - ROUNDS - 8 ESERCIZI

DB FRONT AND LATERAL RAISE
JUMPING JACKS HIGH KNEE JUMP
DB SQUAT PRESS
ELLIPTICAL
DB SL F...

TABATA MIX - ( ABS + KB ) 30/10 - 3 - ROUNDS - 5 ESERCIZI

ABS REVERSE CRUNCH
KB SWING
KB ISO SQUAT PRESS OUT
KB GOBLET SQUAT SPLIT R
KB GOBLET SQUAT SPLIT L

TABATA MIX - ( ABS + KB ) 30/10 - 4 - ROUNDS - 8 ESERCIZI

HOLLOW ROCK
KB SIT UPS
PLANK
ABS REVERSE CRUNCH WITH LEGS EXTENSION
ABS ALTERNA...

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

BOXING CRUNCH
JUMPING LUNGE
AIR SQUAT
SKIP HIGH KNEE
BACK EXTENTION

TABATA MIX - 30/10 - 4 - ROUNDS - 6 ESERCIZI

PUSH UP
MILITARY PLANK
BURPEES
SCISSOR
DYAMOND PUSH UP
PLANK CLOCK

TABATA MIX - ( DB+ BODY WEIGHT ) 30/10 - 3 - ROUNDS - 5 ESERCIZI

HIGH SKIP
DB PUSH PRESS
SKIP CROSS OVER
DB TK CURL
INDU PUSH UP

TABATA MIX - ( DB + BODY WEIGHT ) 30/10 - 4 - ROUNDS - 8 ESERCIZI

PLANK CLOCK
FLOOR BRIDGE
RENEGADE ROW
HAND PLANK TO TOES TOUCH
AIR SQUAT
PUSH UP ROW
SIDE CRUNCH L
...

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

REVERSE PLANK
FRONT MINI BOUNCE TO BACK RUN
HAND PLANK T. TOUCH
BACK EXT ADD ABD
JUMP SQUAT 180°

TABATA MIX - 30/10 - 4 - ROUNDS - 8 ESERCIZI

M.CLIMBER
CRUNCH
AIR SQUAT
BOARD JUMP
BURPEES.
HINDU PUSH UP
DYNAMOC TUCK CRUNCH
MINIBOUNCE

TABATA MIX - ( ABS + KB ) 30/10 - 3 - ROUNDS - 5 ESERCIZI

ELLIPTICAL
PLANK
ALT BIRD DOG
LATERAL PLANK HIP ABD R
LATERAL PLANK HIP ABD L

TABATA MIX - ( ABS + KB ) 30/10 - 4 - ROUNDS - 8 ESERCIZI

HIGH SKIP
J. JACK HIGH KNEE JUMP
BURPEES
PLANK KNEE TUCKS
REVERSE CRUNCH KNEE FACE
ALT SKIP CONT...

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

PLANK KNEE TUCKS
WALKING HAND PLANK
FLOOR BRIDGE
ALT BIRD DOG
M.CLIMBER

TABATA MIX - 30/10 - 4 - ROUNDS - 6 ESERCIZI

LATERAL BEAR WALK
JUMPING LUNGE
BURPEES BEAR PLANK
HOP TO SQUAT
FLOOR BRIDGE
EXPLOSOVE.SIT UP

TABATA - ABS 30/10 - 3 - ROUNDS - 5 ESERCIZI

HANDS PLANK TOES TAPS
SEATED LEG RAISES
LATERAL PLANK TO HIP ABDUCTION R
PLANK LATERAL CRAWL
LATERAL PLANK TO HIP ABDUCTION L

TABATA -MIX 30/10 - 4 - ROUNDS - 8 ESERCIZI

ROPE JUMP
DB SQUAT PRESS
ROPE JUMP
DB CURL TO PRESS
ROPE JUMP
DB SNATCH REVERS...

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

PLANK WALK OUT
SIDE CRUNCH L
SIDE CRUNCH R
SIDE PLANK BUTT TAP
LATERAL SIDE JUMP

TABATA MIX - 30/10 - 4 - ROUNDS - 8 ESERCIZI

MILITARY PLANK T. TOUCH
SIDE TO SIDE PLANK
AIR SQUAT
HOLLOW ROCK
LAT SKIP STOP & GO
EXPLOSIVE SIT UP
HINDU PUSH...

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

KICK BACK RUN
ELLIPTICAL
BURPEES
FLOOR BRIDGE
HOLLOW BODY HOLD

TABATA MIX - 30/10 - 4 - ROUNDS - 8 ESERCIZI

SEATED LEG RAISE
TWIST F. E
M. CLIMBER
BACK EXTENTION
BLAST OFF PUSH UP.
BURPEES
BOX JUMP
PLANK FRONT JUMP

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

BOXING CRUNCH
PLANK SPIDERMAN
KICK BACK RUN
MINI BOUNCE
ISLAM T SPINE ROLL OUT

TABATA MIX - 30/10 - 4 - ROUNDS - 8 ESERCIZI

PLANK KNEE TUCKS
FLOOR L SIT
JUMP SQUAT 180°
HOP JUMP TO HIGH JUMP
AIR SQUAT
JUMPING LUNGE
BOX STEP UP R
BOX STEP UP L

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

ROPE JUMP
ALT SHUFFLE
ALT SKIP CONTINUOUS
HINDU PUSH UP
SEATED LEG RAISE

TABATA MIX - 30/10 - 4 - ROUNDS - 8 ESERCIZI

HOLLOW ROCK
MILITARY PLANK
J. JACK TO HIGH KNEE JUMP
EXPLOSIVE SIT UP
BURPEES
PLANK LATERAL CRAWL
REVERSE CRUNCH WT LEG E...

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

HAND PLANK T. TAP
HOP TO SQUAT
AIR SQUAT
HIGH SKIP
PLANK
SPLIT SQUAT JUMP R
SPLIT SQUAT JUMP L

TABATA MIX - 30/10 - 4 - ROUNDS - 8 ESERCIZI

PLANK HIP EXTENTION
DYAMOND PUSH UP
JUMPING LUNGE
FLOOR BRIDGE
HOP JUMP TO HIGH JUMP
LATERAL BEAR W...

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

CRUNCH
REVERSE CRUNCH
ABS TOES. TOUCH
HAND PLANK & REACH
ROPE JUMP

TABATA MIX - 30/10 - 4 - ROUNDS - 8 ESERCIZI

BURPEES
PUSH UP
MILITARY PLANK
BURPEES
DYAMOND PUSH UP
PLANK WALK OUT
BURPEES
BLAST OFF PUSH UP

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

REVERSE PLANK
TWIST M. CLIMBER
BACK EXT ADD ABD
ALT BIRD DOG
FLOOR BRIDGE

TABATA MIX - 30/10 - 4 - ROUNDS - 8 ESERCIZI

CRUNCH
HOP TO SQUAT
JUMPING JACK TO HIGH JUMP
ALT SKIP CONTINUOUS
ABS TWIST F. E
DYNAMIC TUCK CRUNCH
PLANK FRONT JUMP
P...

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

ELLIPTICAL
MOUNTAIN CLIMBER
KICK BACK RUN
BOXING CRUNCH
ALT. SHUFFLE

TABATA MIX - 30/10 - 4 - ROUNDS - 8 ESERCIZI

HOP JUMP TO HIGH JUMP
BURPEES
MILITARY PLANK
BOX JUMP
JUMP SQUAT 180°
TWIST M. CLIMBER
PLANK CLOCK
HINDU PUSH UP

TABATA MIX - ( BODY WEIGHT ) 30/10 - 3 - ROUNDS - 5 ESERCIZI

HIGH SKIP
SPLIT SQUAT JUMP R
BURPEES TO BEAR PLANK
SPLIT SQUAT JUMP L
ABS TOES TOUCH

TABATA MIX - ( BODY WEIGHT ) 30/10 - 4 - ROUNDS - 8 ESERCIZI

LATERAL SKIP STOP AND GO
MILITARY PLANK TOES TOUCH
SQUAT JUMP 180 °
LATERAL PLANK TO HI...

TABATA MIX - ( ABS ) 30/10 - 3 - ROUNDS - 5 ESERCIZI

ABS TWIST
ABS HEEL TAP
MILITARY PLANK
ABS TOES TOUCH
PLANK JACKS

TABATA MIX - ( ABS ) 30/10 - 4 - ROUNDS - 8 ESERCIZI

MILITARY PLANK TOES TOUCH
SIDE TO SIDE PLANK
BACK EXTENSION
BOXING CRUNCH
HOLLOW BODY HOLD
PLANK SIDE ROLL R
DYNAMIC TUCK C...

TABATA MIX - ( KB ) 30/10 - 3 - ROUNDS - 5 ESERCIZI

KB ALTERNATED WOD CHOP
KB SWING
KB SIT UP O. H
KB STANDING HIGH PULL
KB GOBLET BACK LUNGE ALTERNATED

TABATA MIX - ( KB ) 30/10 - 4 - ROUNDS - 8 ESERCIZI

KB DEADLIFT
KB ISO SQUAT PRESS OUT
KB LUNGE TWIST
KB SNATCH O.H R
KB SNATCH O.H L
KB HK I...

TABATA MIX - (BODY WEIGHT ) 30/10 - 3 - ROUNDS - 5 ESERCIZI

AIR SQUAT
FRONT TO BACK SKIP
JUMPING LUNGES
PLANK KNEE TUCKS
ABS SCISSORS

TABATA MIX - ( BODY WEIGHT ) 30/10 - 4 - ROUNDS - 8 ESERCIZI

PLANK SIDE BUTT TAPS
PLANK SPIDERMAN
REVERSE PLANK
LATERAL BEAR WALKING
PLANK HIP EXTENSION
ALTERNA...

TABATA MIX - 30/10 - 3 - ROUNDS - 5 ESERCIZI

BACK EXT ADD. ABD
WALKING HAND PLANK
REVERSE CRUNCH ELBOW FACE
PLANK SPIDERMAN
AIR SQUAT

TABATA MIX - 30/10 - 4 - ROUNDS - 8 ESERCIZI

SPLIT SQUAT JUMP R
CRUNCH
SPLIT SQUAT JUMP L
PUSH UP
ALT BIRD DOG
MINI BOUNCE
SKIP CROSSOVER
LATERAL PLANK...