5min TABATA 
20Sec 100% EFFORT x 10 Sec Rest 8 SETS




LEGS​​

BASIC:
SQUATS - LUNGES - SIDE STEPS

INTERMEDIATE:
SQUAT PAULSE - JUMPING JACKS - MT CLIMBERS

ADVANCED:  
TUCK JUMPS - MT JUMPERS - SPLIT SQUAT JUMPS

ABS

BASIC:
PLANK - CRUNCHES - LEG LIFTS

INTERMEDIATE:
TOE TAPS - L SIDE PLANK - R SIDE PLANK

ADVANCED:  
PLANK JACKS - BYCYCLE KICKS - RUSSIAN TWIST WITH KB

ARMS & BACK

BASIC:
BICEP CURL - ROW - LAT RAISE

INTERMEDIATE:
PREACHER CURL - TRICEP EXTENTION - ROW

ADVANCED:  
TRICEP EXTENSION - CHIN UP - UPRIGHT ROW

FULLBODY

BASIC:
HIGH KNEES - CRUNCHES - PUSH UPS

INTERMEDIATE:
SQUAT PAULSE - MT CLIMBERS - ROWS

ADVANCED:  
BURPEES - RUSSIAN TWIST KB - KB THRUSTERS