Body Weight 1
A 7-exercise Tabata circuit using only your bodyweight. No equipment needed, do this at the station, at home, or anywhere on shift.
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Air Squat | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | Squat jump | Box jump |
| 02 | Pike push up | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | elevate feet on wall | regular push up |
| 03 | Superman side bends | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | elevate feet | hands by sides vs overhead |
| 04 | Hamstring walk outs | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | one leg | smaller ranges |
| 05 | Single leg squat | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | pistol squat | squat to box, kickstand |
| 06 | V ups | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | pulse/hold at top | v-hold, bent knees |
| 07 | Commandos | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | elevate one leg | wide foot stance, shoulder tap |
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent.
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent.
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent.
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent.
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent.
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent.
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent.
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.