This workout follows the Tabata protocol of 8 x 20-second rounds with a 10-second rest between rounds (4-minutes per set). Except, instead of only performing one exercises per Tabata, we’re mixing it up with two exercises that work opposing muscles groups.


Tabata 1

  • Two handed rotational torch press
  • Gamma cast

Tabata 2

  • Two handed clock squat
  • Reverse lunge with twist

Tabata 3

  • Switch mill
  • Change arms

Tabata 4

  • 3 step sumo squat
  • Deck squat