Moderate-hard / high intensity tabata workout / bar +strips + bodyweight / 16 mins
EVO training is about simplicity. If you’re finding traditional training a little boring, over-complicated and unmotivating, you’ll love this simple high intensity tabata workout. No frills, no spills – just low tech, high effect!
You will need a barbell, strips to hold the bar and your won weight. Organize your space so you have easy access to this equipment, without having to travel too far.
The workout is done doing 8 round in 4 minutes (20 seconds of exercise for 10 seconds rest). Try to improve your performance each time you come to EVO.
Finally, don’t be fooled by the apparent simplicity of this workout – the reps are increasing as you move through the rounds, and so will your heart rate. For motivation, partner up with a buddy and compete against each other. Remember, EVO training is about skill, so focus on good movement technique, whilst moving as fast as possible.
TABATA WORKOUT EXERCISES
- 4 exercises
- As many reps in 20 seconds
- 8 rounds each exercise
- Equipment: bar, strips, bodyweight
1. DEEP SQUAT
From standing, drop quickly into a Squat position, then rapidly stand up, and repeat for 20 seconds.
2. PUSH-UPS
Hold the extremities of the bar with arm extended, perform a push-up and repeat for 20 seconds.
3. ROW
Hang the bar with arms extended and trunk at 45º, below the bar. Pull your trunk against the bar and extend your arms to star position.
4. MOUNTAIN CLIMBERS
Perform a plank with arms extended, pull your knees to your elbows alternately for 20 seconds.
