Tabata Pairs, Reps, & Challenge Moves
**First do the HIIT as written, then go back to the top and do 10 reps per move and complete the challenge moves before moving onto the next move.**
Pair 1: tabata Pair
1. SL burpee hitch kick
2. 2 bear kickthroughs + star jump
Pair 2: Tabata pair
1. increasing swings and plank hops
2. Decline burpee DB DL
Pair 3: tabata Pair
1. Roll back SA clean and press
2. Weighted step up ...
Arms, Core, & Cardio by Kristin & Julia
HIIT 30:5 4x
1. Skull crushers
2. Alt sa oh press
3. Alt front raises
5x5 Core
1. OH to Ground
2. Commando hip dips
3. SA Offset Press Knee Drive Twist
HIIT 30:5 4x
1. Push press
2. Alt palm forward lat raises
3. Kneeling head banger
10-2
1. Halo Bicycles 2=1
2. Stag Pushup lateral drag 1=1
Tabata
1. Tricep push-up to dolphin
2. Oh db hold
Glute Building: Heavy/Medium Glutes #29 by Kristin
Warmup - 3x
10 BW Thrusts 10 static hold pulse 10 hold Abductors
10 fire Hydrant
Giant Set: 5x
10 Heavy Thrusts
8 Reset Swings
6 Goodmornings
HIIT Pyramid
1. Thrusts
2. box squat & squat jumps
Tabata Pair:
1. Deficit KB Squat (hanging between legs)
2. Deficit KB DL
SS: 12, 10, 8, 8 (Dropset)
1. DB RDL
2. Kickstands (6/leg, 5, 4 & 4)
H...
2022-09-24 04:00:02 +0000 UTC View Post
Power Move Reps & Cardio #7
4 min tabata warm up
1. Walk out pushup plank hop jump up
2. rocket lunge back twist
5 reps 6x
1. KB power cleans
60 seconds decline pushup bunny hops forward heel grab fast feet back
6 reps 5x
2. goodmorning to butt to bosu squat
50 seconds4 jab/cross 2 front kick drop and pop
7x4
3. diamond pushup KB high pull
40 seconds comp burpee bench hop
8-2 co...
2022-09-23 04:01:00 +0000 UTC View Post
CrossFit 5x5 & Core HIIT
1. Bb Clean and press
50 seconds of halo bicycles
2. SA snatches (2=1)
40 seconds of roll back Bosu burpees between
3. Kb plank hop high pull
30 seconds of star crunches
4. kB Alt SA swings
20 seconds heel grabs
5. BB burpee power clean
30 seconds of 3 switch lunges 3 front kicks
6. BB hang clean
40 seconds of oh sit up and chop
7. Plate OH to groun...
Glute Building: Volume Lift #29
Warmup 30:10 - 3x
1. Elevated Bridges
2. Lateral Band "Walks"
Giant Set: 5x
15 Thrusts with 5 sec hold on the 5th rep
20 Swings
30 Seated Abductors
5x5 (all moves on same leg then switch)
1. Bulgarian
2. B-Stance Squat
3. Kickstand
Progressive load Set - 3x (Remove 2 reps each round: 15,13, 11 / 8,6,4)
1. Sumo DL (15 KB / 8 BB)
2. Swings (15 Sumo / 8 Heavy Reset...
2022-09-17 04:01:00 +0000 UTC View Post
Power Moves Reps & Cardio #6
2 min tabata warm up
1. Yoga Flow
2. 2 runners lunge toe tap to twist
5 reps 6x
1. BB DL Bent Row
60 seconds staggered pushup alt Single DB Clean squat Press and Twist
6 reps 5x
2. Incline burpee hop feet on bench
50 seconds
Kb kickstand DL to lunge Pass through
7x4
3. SA Swing, Catch Knee drive twist/side
40 seconds Bulgarian to SL Pushup
8x3
...
2022-09-16 04:01:00 +0000 UTC View Post
Full Body & Glutes #10
2 min tabata warm up
1. lunge back toe touch
2. incline bridge + pulse
5x5 SS #1
1. Bosu BB bridges + pulse
2. Pull over to OH sit up
Tabata Pair
1. SA chest press to OH sit up
2. Sumo squat walks forward bunny back
5x5 SS #2
1. Good mornings
2. Squat drop weight box jump
True Tabata: 4x per side
1. SA swing catch knee to elbow & rev lunge
5x5 SS #3
1. Bulgarians
Glute Building: Heavy Glutes #28
Warmup: 2x
25 Frog Pumps
15 Lateral Band Side steps
10 knee down leg lifts
5x
1. 5 Max Thrusts
2. 8 KB 3/4 to Full Squat - don't lock out knees on 3/4
Tabata:
1. BB RDL
5x5
1. Swings
2. Sumo DL
Tabata Pair:
1. KB Wide Leg DL to Lateral DL
2. Repeater kickthroughs
8x4
1. Bench SL DL
2. BB Squats
Tabata
1. Squat to Rev lunge 2022-09-10 04:01:00 +0000 UTC View Post
Power Moves Reps & Cardio #5
4 min tabata warm up
1. Walk out pushup plank hop jump up
2. rocket step up lunge back twist then switch
5 reps 6x
1. BB push press
60 seconds SL pushup lunge up and rocket step up, lunge back hop to switch
6 reps 5x
2. comp burpee box jump
50 seconds Bulgarian hop to lunge forward hop to switch
7x4
3. ball burpee OH to ground
40 seconds Rollback burpees
8x3
4. ...
2022-09-09 04:01:01 +0000 UTC View Post
KB Instagram Inspo Workout by Kristin (@lindsayloufit)
KB Strength Set: 3x
(12-15 reps - all moves with sets between rounds - see below)
1. Sa Swings
2. Stag Stance Sa Row
3. DL to Upright Row
4. Swing Catch Hang Clean
5. Sa Press (assisted if needed)
6. SL DL
7. Offset March
☆ ROUND 1 ☆
6 MIN AMRAP:
8 DB Hang Clean
6 Pushup Press
4 Renegade Rows
Tabata Pair:
1. Turkish Press 2022-09-05 11:31:18 +0000 UTC View Post
Glute Building: Volume Glutes #28
Warm up
20:10 8x
sandbag bridges
sandbag bridge pulses
Tabata: 20:10 - 4 rounds
1. Thrusts
SS: 3x
1. 15, 12, & 8 step ups/leg
2. 15 Swings
Tabata: 20:10 - 4 rounds
1. Thrusts
SS: 3x
1. 15, 12, 8 suitcase squats
2. 10 KB Squat DL, DL Squat (5/5)
Tabata: 20:10 - 4 rounds
1.Thrusts
SS: 3x
15, 12, 8/leg Static Curtsy Lunge
1...
2022-09-03 04:01:00 +0000 UTC View Post
Power Moves Reps & Cardio #4
2 min tabata warm up
1. Walk out pushup
2. 3 groiners runners lunge twist
5 reps 6x
1. double arm snatch
60 seconds alt tricep burpee kickbacks & bicep burpee curls
6 reps 5x
2. pushup to kneeling clean and press
50 seconds Plate ground to OH into 2 alt curtsy lunges
7x4
3. kneeling chops/side
40 seconds frog pushup frog jump up
8x3
4. seate...
2022-09-02 04:00:03 +0000 UTC View Post
60 min HIIT & Equiptment Mashup by Kristin R
50:10 DB & BW HIIT - 1x
1. Burpee DB Suitcase Squats
2. Butterfly Sit up
3. Burpee DB Row
4. pushup and Alt 3 Way Knee Drives
5. DB Clean & Press to 2 SA Press
6. Crossbody Mtn Climbers
7. R DB kickstand to clean & Rev Lunge
8. Pushup to Alt T-stand
9. L DB Kickstand to clean & Rev Lunge
10. 3 way V-ups
50:10 KB & Box HIIT - 1x
1. KB Goblet box Squ...
2022-08-29 04:01:01 +0000 UTC View Post
Glute Building: Heavy Glutes #27
Warm-up: 2x
25 Frog Pumps
15 side steps
10 Banded Goodmorning
Set 1: 2x
10 Heavy Thrusts
10/each Abductors (supine, elbows, upright, lean fwd)
MAX WEIGHT 5 REPS 5x (repeats again)+ 30 second Bridge Hold abductions
Set 2: 3x
10 heels elv KB DL
10 Deficit Rev Lunges 5/leg
MAX WEIGHT 5 REPS 5x (repeats again)+ 30 second Floor Seated abductions
Set 3: 3x
5/leg bench SLDL
5/le...
2022-08-27 04:00:02 +0000 UTC View Post
Power Moves Reps & Cardio #3
2 min tabata warm up
1. Walk out pushup runners lunge
2. rollback kang squat
5 reps 6x
1. heavy KB goblet squat
60 seconds comp burpee lateral box jump up and over
6 reps 5x
2. staggered pushup to SA OH swing 3/arm
50 seconds box jump and bench hop
7x4
3. SA chest press to Turkish starter
40 seconds decline pushup hop down ninja jump
8x3
4. alt pushup...
2022-08-26 04:00:02 +0000 UTC View Post
Glute Building: Full Body & Glutes #9
BRET C Glute Tri-set: prone 20 reps 3 ways per leg (1x/leg)
BW Tabata pair warmup
1. Knee down Side Plank Leg Raise
2. Rev Lunge Twist, Stand
Giant set 4x
1. 5 reps with 5 second holds, 4x
2. 10 Squat DL, DL Squat
3. 10 Swings
SS1: 4x
1. 3/ Kneeling Clean and Press Windmill
2. 4 Combo Style Manmakers
SS2: 3x
1. 8 Full KB DL to Clean Box Squat
2. Incline SA Plank Row to ...
2022-08-22 04:00:03 +0000 UTC View Post
Glute Building: Volume Glutes #27
Warm up work 10 reps 2x
1. Side laying leg lifts on bench
2. Rev hypers
3. Leg lift hip ups
Hip thrusts supersets 4x
1. 15 reps
2. 8 kb kickstand dl/leg
Super Set 3: 4x
20 ball Hamstring curls
15 Kb deficit Sumo squats
10-2
1. Rev lunges/leg
2. Combo Swing & DL
3. Dead stop sumo DL
10‐2 Pyramid
1. Front (or back) Box Squats
*2 kb hang cleans
*3 kB ...
Power Moves Reps & Cardio #2 by Ritter
5x6
1. BB DL Hang Clean
60 seconds of Decline Double Burpee
6x5
2. KB SA Assisted Push Press
50 seconds of fplank hop squat Jump to Ground to OH
7x4
3. BB Clean and Press
40 seconds of Bulgarian to SL Pushups
8x3
4. KB Swing Squat Swings
30 seconds comp Burpee Devils Press
9x2
5. BB DL to Bent Row
20 seconds of Quadzillas
10x1
6. BB Kicksta...
2022-08-19 04:00:03 +0000 UTC View Post
2022 60 minute HIIT #2
50:10 plyo & kb
1. KB burpee increasing swings
2. Incline plyo push-up hop feet up
3. 2 tactical lunges 2 power cleans
4. Rollback box jump
5. Dl/squat & squat/D
6. Burpee box jump
7. RS Staggered SL push-up kickstand dl
8. Decline burpee box jump
9. LS Staggered SL push-up kickstand dL
10. Rocket step up lunge back switch
11. Power clean, high pull, sumo squat
12. 4 face melters 4 decline pl...
Glute Building: Heavy Glutes #26
Warm up
10-1 banded bridges and abductors
Hip thrusts: 6x
8 Medium Heavy Thrusts
15 3 way Abductors
Giant Set: 4x
1. 5 RDL
2. 8 Deficit KB Squat
3. 8 ball Hamstring Curls
Hip Thrusts: 5x
1. 5 Max Thrusts
2. 10 Deficit KB DL
Giant Set: 4x
1. 8 good morning to box Squats
2. 8 KB box squat drop weight and box squat jump
3. 5/leg Rev Lunge
FINAL REP BURNOUT
...
2022-08-13 12:01:02 +0000 UTC View Post
Power Moves Reps & Body Weight Cardio
5x6
1. BB push press
60 seconds of burpee box jumps between rounds
6x5
2. KB high pull
50 seconds of roll back handstand shoulder taps between rounds
7x4
3. BB DL
40 seconds of bear kickthrough to bear walk pushup
8x3
4. KB swings
30 seconds of rocket step up lunge back 3 groiners
9x2
5. BB hang power cleans
20 seconds of 3 switch lunges 3 front ...
2022-08-12 04:00:03 +0000 UTC View Post
Full Body Add-On a Move Pyramid
3 min AMRAP warm up
1 walk out pushup
2 oblique plank hops and jump up
3 rollbacks
4 runners lunge and twist
5 pop squats
Add a move pyramid
1. 1 BB clean and press
2. 2 BB kickstand DL/leg
3. 3 BB burpee bent row
4. 4 BB back load curtsy lunges/leg
5. 5 BB split lunges/leg
6. 6 BB DL drop squat jump
7. 7 KB goblet squat to bicurl in squat
8. 8 KB tactical lunges 1=1
9...
Glute Building: Volume/medium weight #26
Warm up 2x
25 Frog Pumps
25 Side to side steps
10 leg lift hip ups/side
Hip Thrust - 5x5
1. Full
2. pulse
3. dead stop
***Between Rounds***
10 bosu bridges
Giant Set - 3x
1. 8 Deadstop Static Lunges
2. 6 Banded KB Goblet Box Squat
3. 4 Kickstand to Rev Lunge
4. 8 Heel elv KB DL
Superset - 3x
1. 8 dead stop Sumo DL
2. 10 Swings 2022-08-06 04:01:00 +0000 UTC View Post
Summer Sweat #10 Collab w. Julia & Kristin
Strength 2x (between rounds do Tabata pair)
1. 5 BB Power Clean Press & 10 Step Up/leg
Tabata Pair:
1. SA Swing Catch Rev Lunge
2. DB Clean to Curtsy Lunge
Strength 2x(between rounds do tabata)
2. 5 KB 2 Oblique Plank Hops to reset swing & 10 Combo Swings to 1&1/2 RDL
Tabata circuit do 1x with dumbbells 1x with barbell 1. Push-ups
2. Bent rows
3. Plank hop po...
2022-08-05 04:00:03 +0000 UTC View Post
Glute Building: Full Body & Thrusts #8
**Format by: https://www.youtube.com/c/McLaneFitness/videos
2 min tabata warmup
1. walk out pushup plank jack shoulder tap
2. pop squats
BB &KB Strength Set 8 reps 2x 1
1. Hip thrusts 5 second timer
2. Reset swing to DL
3. 1 &1/2 Thrusts
4. Rev lunge weight pass off
6 min emom
Glute Building: Heavy Glutes #25
Warm up 2x
25 Frog Pumps
10 BW Banded Goodmornings
10/leg Cha Chas
HEAVY Hip Thrust – 5x
1. 5 Full
2. 5 Deadstop and 3 count holds
***Between Rounds***
5 swings
5 DL
5 tactical lunges
Super Set - 4x
1. 5 curtsy lunges/leg
2. 10 rev hyperextension
Superset 3x
1. 4 Kickstand to Rev Lunge
2. 8 Reset Swings
Superset - 3x
1. 5 Heavy Sumo DL...
2022-07-30 04:00:02 +0000 UTC View Post
Summer Sweat #9 by Kristin R
5x5 SS #1
1. Rev Grip Pushup Press Back
2. Leg Drop Skullcrusher
Tabata Pair
1. Incline Pushup Hop feet on Bench
2. Devils Press
5x5 SS #2
1. BB Clean and Press
2. Deficit Split Lunge
Tabata pair
1. Ground to OH
2. Halo Slams
5x5 SS #3
1. Manmakers
2. DL Squat
Tabata Pair:
1. Box Jumps
2. Facemelters
5x5 SS #4
1. KB Hang Clean
2. Froggy P...
2022-07-29 04:00:03 +0000 UTC View Post
Glute Building: Full Body & Glutes #7
BwTabata pair warmup
1. Alt SL Down dog to up dog
2. plank hop DL
Thrusts 4x each weight
1. 5 reps max weight
2. 8 (3 second) pause reps medium weight
3. 5 reps and 10 second hold 4x (20 reps total) lighter weight
SS1: 4x
1. 3/side kb swing clean off set squat and press
2. 5 comp burpee devils press
SS2: 3x
1. 8 DL to bent row
2. High box step downs 4/leg
HIIT 30:10 3x
Glute Building: Volume Lift #25
Activation:2x
1. 25 frog pumps
2. 10 donkey pulses
3. 10 fire hydrants
Hip Thrusts:
15-1 Thrusts w/ 20 Seated Adductors
Thrust Tabata
Pyramid
10-1 of each move
1. Deadlift with dead stop
2. KB Squats (don’t lock knees out)
3. KB Reset Swings
Giant Set: 3x
1. 20 B-Stance Thrust (10/leg)
2. 10 alt Curtsy Lunges
3. 5 power Clean Front box Squat