Subscribe to this program and every 3 days you will receive 2 different workouts via e-mail, a TABATA and an AMRAP.  You can do both of them, or just one.




The tabata workouts I will provide you with will contain 2 circuits, each one containing 3 exercises. You can do 1 circuit or you can do both. Perform each exercise for 20 seconds and rest 10 seconds in between.





✔️Level 1: Complete each circuit 4x.

✔️Level 2: Complete each circuit 6x.

✔️Level 3: Complete each circuit 8x.



Important: There are some exercises that will require you to complete both sides (or 1 limb at a time).


So for example, an exercise like dumbbell rows, you would have to complete it 10 seconds per side.




The AMRAP workouts you will receive will be anywhere between 10 to 20 minutes long.


Your task is to complete as many rounds as you can of the prescribed movements and repetitions in the allotted time. 


Important: In an AMRAP you don’t have a definite resting period. You rest what you need to rest.


You want to keep intensity up by not resting too much, but you also don’t want to sacrifice good form while you perform the exercises. Select a weight (loads) that are appropriate to your fitness level.