Workout 32

20/10 x 16 (8 rounds of each)

Lunge/jump lunge

Tuck hold 

Rest 2-3 m then 

20/10 x 16 (8 rounds of each)

Squats/KTBL/DB swing 

Plank on forearm 

Start a tabata timer for 20 seconds on, 10 seconds rest. You will start on the lunge, rest 10 seconds, then move to 20 seconds for the tuck-hold. You will maintain these 20/10 for these two exercises for 16 rounds total (8 each).

After you’ve done the first part, rest 2-3 minutes to prepare for the seconds round. You will repeat the same process for the squats/swing and plank. Complete 16 rounds again. 

The workout should take you 18-20 minutes (with rest). 

Substitutes:

Option 1: Don’t do the explosive movements (jump lunge or db/ktbl swings)

Option 2: Instead of shortening the rounds, shorten the amount of time you work in the rounds. So, choose to work for 10, then rest for 20. Maintain this 10 on, 20 off, for the entire 16 rounds! This is a great way to try movements that challenge you!