Full Body Tabata

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Tabata is a high intensity interval training method specifically using intervals of 20 seconds of work followed by 20 seconds of rest for 8 sets. In this workout, each tabata will alternate between 2 exercises and each exercise will be done for 4 sets.

Example
Tabata 1
* Perform exercise 1 for 20 seconds
* Rest for 10 seconds
* Perform exercise 2 for 20 seconds
* Rest for 10 seconds
* Repeat for 4 sets

WARM-UP
Trunk Twist		Wide Stance Leg Stretch
High Knees		Prisoner Squats

WORKOUT EXERCISE	DEMO	MODIFICATION
TABATA 1 Squat Jumps (20 seconds) Rest 10 seconds
Push-Up (x2) + Plank Jack (x2) (20 seconds) Rest 10 seconds
Repeat for 4 sets

WORKOUT EXERCISE	DEMO	MODIFICATION
TABATA 2 X Jumps (20 seconds) Rest 10 seconds
Lunge Jumps (20 seconds) Rest 10 seconds
Repeat for 4 sets

WORKOUT EXERCISE	DEMO	MODIFICATION
TABATA 3 Rotational Squat + Tuck (20 seconds) Rest 10 seconds
Mountain Climber Runs (20 seconds) Rest 10 seconds
Repeat for 4 sets

WORKOUT EXERCISE	DEMO	MODIFICATION
TABATA 4 Side Shuffle to Burpee (20 seconds) Rest 10 seconds
Tuck Jumps (20 seconds) Rest 10 seconds
Repeat for 4 sets

WORKOUT EXERCISE	DEMO	MODIFICATION
TABATA 5 Shuffle Punch (20 seconds) Rest 10 seconds
Flutter Kicks (20 seconds) Rest 10 seconds
Repeat for 4 sets