Intermediate 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 (20s work, 10s 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 (20s work, 10s rest)
Intermediate Workouts - Sample 2
Complete the Exercises Below:
1. Decline Push Ups 7. Dips
2. Sit Up 8. V Sit
3. Step Up 9. Jumping Step Up
4. Incline Push Up 10. Inverted Row
5. Plank 11. Jumping Squats
6. Single Leg Squat 12. Side Plank
Level 1: Complete 10-15 reps (or before discomfort) reps of each exercise with 30s rest. Complete the circuit 2-3 times.
Level 2: Complete each exercise for 30s with 15s rest.
Complete the circuit 2-3 times.(Total Time: 18-27 mins)
Level 3: Complete each exercise in the circuit for 30s with 30s walking or jogging. 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. Decline Push Ups + Sit Up + Step Up + Jog
2. Incline Push Up + Plank + Single Leg Squat + Jog
3. Dips + V Sit + Jumping Step up + Jog
4. Inverted Row + Jumping Squat + Side Plank + Jog
1. Decline Push Ups 7. Dips
2. Sit Up 8. V Sit
3. Step Up 9. Jumping Step Up
4. Incline Push Up 10. Inverted Row
5. Plank 11. Jumping Squats
6. Single Leg Squat 12. Side Plank
Level 1: Complete 10-15 reps (or before discomfort) reps of each exercise with 30s rest. Complete the circuit 2-3 times.
Level 2: Complete each exercise for 30s with 15s rest.
Complete the circuit 2-3 times.(Total Time: 18-27 mins)
Level 3: Complete each exercise in the circuit for 30s with 30s walking or jogging. 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. Decline Push Ups + Sit Up + Step Up + Jog
2. Incline Push Up + Plank + Single Leg Squat + Jog
3. Dips + V Sit + Jumping Step up + Jog
4. Inverted Row + Jumping Squat + Side Plank + Jog
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.