Advanced Workout Video:
View the sample "Tabata Circuit " workout provided above.
To increase the difficulty the circuit, you can:
- repeated the same circuit multiple sets (2-5x)
- complete a longer workout time, and less rest in between sets (25s work, 5s rest)
To increase the difficulty the circuit, you can:
- repeated the same circuit multiple sets (2-5x)
- complete a longer workout time, and less rest in between sets (25s work, 5s rest)
Advanced Workouts
Complete the Exercises Below:
1. Plyo Push Ups 7. Tricep Dip
2. V Sit 8. Dynamic Plank
3. Jumping Lunges 9. Dynamic Step Up
4. Chin Ups 10. Divers
5. Hanging Reverse Crunch 11. Jumping Squats
6. Single Leg Squat 12. Hanging Leg Raise
Level 1: Complete 10-15 reps (or before discomfort) reps of each exercise with 30s rest. Complete the complete circuit 3-4 times.
Level 2: Complete each exercise for 30s with 15s rest. Move from one exercise to the next. Complete the circuit 2-3 times. (Total Time: 18 - 27 mins)
Level 3: Complete each exercise in the circuit for 30s with 30s jogging, mountain climbers, rock hops or burpees. Complete each circuit 2-3 times, then move onto the next circuit (Total Time: 24-36 mins)
Level 4: Complete each exercise in the circuit for 30s, with 30s walking in between each set . Complete the circuit 3 times. (Total Time: 24 mins)
Circuits:
1. Plyo Push Up + V Sit + Jumping Lunge + Mountain Climber
2. Chin Ups + Hanging Reverse Crunch + Single Leg Squat + Jog
3. Tricep Dip + Dynamic Plank + Dynamic Step Up + Bench Hops
4. Rock Divers + Jumping Squats + Hanging Leg Raise + Burpee
1. Plyo Push Ups 7. Tricep Dip
2. V Sit 8. Dynamic Plank
3. Jumping Lunges 9. Dynamic Step Up
4. Chin Ups 10. Divers
5. Hanging Reverse Crunch 11. Jumping Squats
6. Single Leg Squat 12. Hanging Leg Raise
Level 1: Complete 10-15 reps (or before discomfort) reps of each exercise with 30s rest. Complete the complete circuit 3-4 times.
Level 2: Complete each exercise for 30s with 15s rest. Move from one exercise to the next. Complete the circuit 2-3 times. (Total Time: 18 - 27 mins)
Level 3: Complete each exercise in the circuit for 30s with 30s jogging, mountain climbers, rock hops or burpees. Complete each circuit 2-3 times, then move onto the next circuit (Total Time: 24-36 mins)
Level 4: Complete each exercise in the circuit for 30s, with 30s walking in between each set . Complete the circuit 3 times. (Total Time: 24 mins)
Circuits:
1. Plyo Push Up + V Sit + Jumping Lunge + Mountain Climber
2. Chin Ups + Hanging Reverse Crunch + Single Leg Squat + Jog
3. Tricep Dip + Dynamic Plank + Dynamic Step Up + Bench Hops
4. Rock Divers + Jumping Squats + Hanging Leg Raise + Burpee
Safety Recommendations
1. No supervision provided. Children under 14 must be supervised by an adult.
2. B.F.I.T. is shared community use space.
3. Check equipment for damage before use.
4. Consult your physician prior to any exercise routine.
5. Start with beginner exercises and progress to advanced.
6. Perform exercises in a slow and controlled manner.
7. Rest in between each exercise.
8. If discomfort occurs, stop exercising immediately.
2. B.F.I.T. is shared community use space.
3. Check equipment for damage before use.
4. Consult your physician prior to any exercise routine.
5. Start with beginner exercises and progress to advanced.
6. Perform exercises in a slow and controlled manner.
7. Rest in between each exercise.
8. If discomfort occurs, stop exercising immediately.