We had a great time this morning cranking out some free band 20-10 tabata workouts- thanks to all those who joined us LIVE!

See below for a REPLAY of the follow-along workout with Dave Schmitz and I and I have also written out the template that we ended up using as well so you can use for your client or bootcamp workouts or for your own personal workouts:

I. Warm-up: 4-Minute 20-10 Bodyweight Circuit

II. Workout: 20-Minute 20-10 Tabata Stations with a Single Free Band Set-up

Station#1- Upper-Lower Supersets

1- Free Band High Pulls @ 20 s on, 10 s off

2- Free Band Front Squats @ 20 s on, 10 s off

3-8- Repeat the above superset

Station#2- Upper-Lower Circuit

1- Free Band Push Press @ 20 s on, 10 s off

2- Free Band Front Split Squats (L) @ 20 s on, 10 s off

3- Free Band Push Press @ 20 s on, 10 s off

4- Free Band Front Split Squats (R) @ 20 s on, 10 s off

5-8- Repeat the above circuit

Station#3- Integrated Pushing Circuit

1- Free Band Chest Press Variation @ 20 s on, 10 s off

2- Bodyweight Push-up Variation @ 20 s on, 10 s off

3-8- Repeat

Station#4- Integrated Pulling Superset

1- Single-Band Partner Unilateral Pulls (L) @ 20 s on, 10 s off

2- Single-Band Partner Unilateral Pulls (R) @ 20 s on, 10 s off

3-8- Repeat the above superset

III. Finisher- 8-12 Cardio Intervals

8 seconds max effort, 12 seconds rest for 12 straight rounds followed by a 1-minute rest and transition and then repeat for a 10-minute cardio finisher!!

1- Ropes Variation

2- Bodyweight/Band Cardio Variation

IV. Cool-Down- Some band stretching with Schmitty

Please be sure to post a comment to the blog if you made it through the workout

Crank it!
BJ