Body Weight 2
A 7-exercise Tabata circuit using only your bodyweight. No equipment needed.
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Thoracic plank rotation | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | move UE/LE | regular plank |
| 02 | Lunge clock | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | increase depth | forward/backward only |
| 03 | Push up | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | clap push up | on knees |
| 04 | Lateral plank | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | move UE/LE | on knees |
| 05 | Air squat | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | squat, kickstand stance | box squat |
| 06 | Diamond push up | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | stack hands | on knees |
| 07 | Bear hip extension | Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. | add arm movement | allow toe touch for balance |
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.