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Tight & Toned Tabata: Lean Body Series No.27

Optional Equipment: Set of dumbbells or a kettlebell, resistance band

Tabata Intervals: 20/10

WARM UP (8 ct): • Lateral squat walk w/ band (or without) L&R • Monster walks w/ band (or without) FWD&BACK • Pendulum squats w/ band (or without) • Side lunges w/ toe raise & arm extension (Alternating) • Toy Soldier • Butt kicks w/ o/h reach (circle L/circleR) • Skier Jacks

Tabata #1: Dumbbell or KB swings (ALT) DB or KB side-lunge w/ balanced s.arm o/h press

Tabata #2: Ball toe taps (ALT) Ball balanced mountain climbers

Tabata #3: Stand up sit up Burpee (4 sets), 180 degree squat jumps w/ dumbbell push

Tabata #4: Plank Jack Star jump Burpee / Renegade row to squat hold

Ripped Abs Plank Burnout (stay in plank entire time): • 10 side plank dips, knee-to-elbow L • 10 side plank dips, knee-to-elbow R • 10 reverse plank pikes L • 10 reverse plank pikes R • 10 forearm plank reaches • 5 plank knee-to-opp-elbow

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FitForceFX strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercises shown.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FitForceFX from any and all claims or causes of action, known or unknown, arising out of FitForceFX's negligence.