Level 3 Workouts

Tabata Dumbbell and Bodyweight Routine

Complete as prescribed for a total of 20 minutes.

Round 1
Complete entire 4 exercise circuit 4 times

20 seconds MAX effort - Squat Curl Press
10 Seconds Active Rest - Curls
20 seconds MAX effort - Squat Curl Press
10 Seconds Active Rest - Overhead Tricep Extenstion

1 minute Rest after all 4 sets have been completed

Round 2
Complete entire round 8 times making sure to switch legs every set

20 Seconds MAX effort - Split Squat with row
10 Seconds Complete Rest

1 Minute Rest after all 8 sets have been completed

Round 3
Complete entire 4 exercise circuit 4 times

20 Seconds MAX effort - Froggers
10 Seconds Active Rest - Plank
20 Seconds MAX effort - Spidermans
10 Seconds Active Rest - Plank

1 Minute Rest after all 4 sets have been completed

Round 4
Complete entire round 8 times making sure to switch legs every set

20 Seconds Max effort - Single Leg Straight Leg Dead Lift, Curl, Press
10 Seconds Complete Rest

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Entire workout consists of completing each circuit twice in alternating fashion followed by the Tabata finisher.

Workout Progression
Circuit 1, Circuit 2, Circuit 1, Circuit 2, Tabata finisher

Complete Each Movement for a Total of 60 Seconds with only enough rest in between movements to get in correct position.

Circuit 1
Push Press
Back Plank
Alternating Forward Lunge with Curl Press
Plank to Push up and/or Hand to Hand Plank
Double Arm Bent Over Row

Circuit 2
Dive Bomber Push Up
Back Plank
Squat to Upright Row
Plank with Dumbbell Row
Double Leg Romanian Deadlift (RDL)

Tabata Finisher

Complete each movement with MAX effort for 20 seconds, rest 10 seconds and repeat with the next movement until circuit is completed. Repeat circuit 2 times for a total of 4 minutes.

Frogger Push Up
Speed Squat
Jail Cell Push Up
Lung Jumps

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