0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Tabata Challenge
20:00-39:00 Tabata Challenge
39:00-45:00 Transition to Bike Challenge
45:00-55:00 Bike Challenge
55:00-60:00 Cool-down
General Warm-up
3 rounds
Inchworms
Infant Squats
Plank Up Downs
Prone YTWs
Specific Warm-up
2 Rounds
8 Push-ups
8 Pull-ups
8 Air Squats
8 AbMat Sit-ups
Tabata Challenge
Push-ups
Pull-ups
Air Squats
AbMat Sit-ups
*20sec of work/10sec of rest, do 8 rounds of the same movement, then rest 1 minute in between movements
FOCUS:
Bodyweight muscular endurance
We will repeat this in week 4
Keep track of your total reps per movement and your total reps overall
MEMBER SPECIFIC:
Knees or hands elevated push-ups as needed
Jumping or banded pull-ups as needed
Bike Challenge:
50/35 Calories For Time
PACE GOAL: 2:00-4:00
FOCUS:
Full send fitness
Have some fun with this, make it an awesome atmosphere of everyone cheering each other on
EQUIPMENT CONSIDERATIONS:
Time has been allotted for up to 3 people to share a bike
BEGINNER: 40/28 Calorie Bike
GO BEYOND Accessory Work
DB Front Raises 3x10
DB Reverse Flys 3x10