Equipment: weighted objects: dumbbells/barbells, optional elevated surface
Format: Perform tabata as directed, 0:20 work, 0:10 rest. Perform circuits as directed for suggested reps and rounds.

Tabata:

Triceps Push Ups

• Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms, keeping your elbows close to your ribcage to activate the triceps, and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Repeat for allotted time.
• MOD: Drop your knees to the mat or perform this move in an elevated position with your hands on an elevated surface like a couch/ottoman/bench.

Burpees

• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Jump your feet back up to your hands and drive through the heels to stand or jump.
• Repeat for allotted time.
• MOD: For low impact, remove jumps and step your feet out and in.
• Complete the push-ups with your knees on the mat or complete the entire sequence with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.

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Strength Circuit:

Biceps Curls to Bent Arm Lateral Raises (8-12)

• Begin standing with weighted objects in both hands and palms facing forward.
• With a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
• With control, lower the weights half-way so the elbows are at a 90 degree bend. Be mindful to keep your elbows in at your ribcage for the duration of the curl.
• From this position, raise both arms out to the side, maintaining a slight bend in the elbows and leading with your shoulders and elbows rather than your wrists.
• Slowly bring your elbows back in beside your ribcage and lower the weights to the starting position.
• Repeat this sequence for your max reps.

Shoulder Press (8-12)

• Brace your core from a standing or seated position and, holding a weighted object in each hand, bend your arms to a 90 degree goal post position, shoulders back and down (as if they were against a wall) and palms facing away from you.
• Maintaining a braced core, press the weights straight up overhead, preventing your shoulders from shrugging towards your ears.
• Lower the weights back to the starting position with control.
• Repeat for your max reps.

Reverse Flyes (8-12)

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift both arms out to the side leading with your shoulders and elbows rather than your wrists. It’s natural to have a slight bend in the elbows.
• With control, Return to the start position and repeat for your max reps.