Perform each exercise for 20 seconds with a 10 second rest, do 8 sets for a total of 4 minutes. Complete all four Tabata’s with a 60 second rest between each Tabata.

Tabata 1
Sandbag shoulder squat

Tabata 2

Sandbag shoulder to shoulder press

Tabata 3
Sandbag bent over row

Tabata 4
Sandbag rotational lunge

Total workout time: 20-minutes.


Beginners can do push ups from the knees and a standard reverse lunge, advanced can add extra weight to Tabata’s 1, 3 and 4.