Introduction

• This is a an intense training programme that targets the whole body.
• The programme runs for two weeks. Alternate four times for a two-month training period.
• Body weight exercises make up the programme.
• Tabatas are extensively used (see explanation below).
• The cardio effect is magnified through the use of Tabatas.
• Good luck!

Download

Click to download the programme and start an intense period: Download Area (Member).

Explanation

Tabatas:

• 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
• Rest 1 min after every full Tabata => total time per exercise of 5 min.
• Find a pace that could be maintained throughout all eight sets, but only with great difficulty.