Uploaded July 2021 | Updated September 2026, 2 hours ago
Circuit 1:
1) Front loaded squat (12 reps)
2) single arm chest press on stability ball (12 reps per arm)
3) Plank row (8 per arm)
Circuit 2
1) pendulum lunge (10 per leg)
2) pull over with stability ball (12 reps)
3) push up into pike with stability ball (8 reps)
Circuit 3
1) step up & balance, curl and press (10 reps per leg)
2) tricep dips (10 reps)
3) Plank row with over press (2 per arm)
Circuit 1:
1) Front loaded squat (12 reps)
2) single arm chest press on stability ball (12 reps per arm)
3) Plank row (8 per arm)
Circuit 2
1) pendulum lunge (10 per leg)
2) pull over with stability ball (12 reps)
3) push up into pike with stability ball (8 reps)
Circuit 3
1) step up & balance, curl and press (10 reps per leg)
2) tricep dips (10 reps)
3) Plank row with over press (2 per arm)
![[updated] Tabata Torture + Core Strengthening](https://i.ytimg.com/vi/XMx3IrXn0Oo/mqdefault.jpg "[updated] Tabata Torture + Core Strengthening
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Workout Breakdown:
Warm-up (50:10)
1) ATW lunges
2) squat and twist
3) bodyweight squats
4) cossack squats
5) bird-dog
This workout has 4 parts. Each part consists of 1 round of Tabata plus 1 round of the core moves. Complete 1 round of each Tabata, and complete 1 round of core moves after each Tabata.
Tabatas: (20:10 for 4 minutes)
1) Pulse squat/curtsy lunge
Power Step up
2) Bicep curl + Overhead Press
mountain climbers
3) Dynamic crab
Prisoner Squat Jumping Jacks
4)Switch lunge plus lateral raise
plank slides
Core moves: (30:15)
1) Hollow Body hold
2) arch body hold
3) core compression
4) reverse plank
5) stability ball pike.")
