This will be 14 Tabata Circles of slow-motion calisthenic fullbody training combined with some cardio, let´s try.

All the following Circles You will go as full Tabata (8 Rounds) 20-10 (20sec Work + 10sec Rest) one by one, no rest between the Circles:

1. 1. „1-rep“ Pull Up per Round = each round You perform 1 Rep only 10seconds up + 10 seconds down
   2. Rower Cardio
   3. „1-rep“ Push Up per Round
   4. AirBike Cardio (hold the same Calories every round)
   5. „1-rep“ of 1-leg Squat (left, resp. the more weak leg) on the Box per Round
   6. „1-rep“ of 1-leg Squat (right, resp. stronger one) on the Box per Round
   7. Battle Rope
   8. „1-rep“ Chin/Biceps Australian Pull Up per Round
   9. Rower Cardio
   10. „1-rep“ Dip per Round
   11. Rope Jump
   12. „1-rep“ Knees To Elbow per Round/ alt High Knees
   13. „1-rep“ Superman Butterfly per Round
   14. Side Plank – alternate each Round next Side