Grab a pair of dumbbells, a light mini band, and a mat for this total body tabata workout. For resistance reference I have a pair of 15 and 10lb DBs, but you can grab heavier or lighter because this is *your* workout and you and I are different! The entire workout goes 20 seconds on, 10 seconds off. The clock for the exercise and recovery will be in the bottom left hand corner of your screen. Green for go and red for rest : ) We perform each exercise 3 times in a tri-set fashion. During the recovery you will see the upcoming exercise in the upper right hand corner of your screen. You and I do not have to go at the same speed/tempo. Find a pace/speed that feels challenging for *you*. I hope you enjoy this one! Let me know how it goes in the comments below!

Skip to 2:00 to begin workout
Total Workout time: Approx 45 minutes
Total Time with Stretching: Approx 49 minutes

Month 1 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L

Month 2 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu

Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I'm using 7x5)

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM



The Workout
20 seconds on / 10 seconds off (x3)

Banded Bird Dog Out and In R
Banded Bird Dog Out and In L
Banded Pushup (on knees, off/on knees, off knees)

DB Front Squat
DB Shoulder Press
DB Neutral Grip Thrusters

DB Clean to Press R
DB Clean to Press L
BW Squat to Reach

DB Snatch R
DB Snatch L
DB Sumo Squat to BW Calf Raise

DB Reverse Lunge with Curl (neutral) R
DB Reverse Lunge with Curl (Supinated) L
DB Renegade Row

DB/Banded Hip Hinge Row
Banded Supermans
Banded Face Pulls

DB Lunge to Squat R
DB Lunge to Squat L
BW Squat to Alternating Knee-In

DB 8 way raise
DB 4 way raise
DB Lateral raise

BW Side Repeaters R
BW Side Repeaters L
Standing Ab Twists with Alt Knee-In

Side Plank with Crunch R
Side Plank wit Crunch L
Mountain Climbers


Additional Add-Ons to Compliment this Workout:
Stretch
15 Minute Daily Stretch (Full Body): https://youtu.be/rZChojLld-k
15 Minute Upper Body Stretch: https://youtu.be/y51kiEYKHBA
15 Minute Lower Body Stretch: https://youtu.be/ArE6eokkgAE
20 Minute Stretch and Flow: https://youtu.be/F0oJOSh3DeQ
30 Minute Yoga Stretch for Sore Muscles: https://youtu.be/FjSHzHoJR2M
35 Minute Full Body Yoga Stretch and Flow Hips/Back: https://youtu.be/jQKz83JfBh8
50 Minute Holiday Power Yoga Flow: https://youtu.be/jwPHNr7xYLI
Abs
10 Minute Lower Ab Workout: https://youtu.be/lB3M3ONHLvI

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Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)

MUSIC:

🎵 All songs are licensed from epidemic sounds and soundstripe