13 Tabata Rounds which combines static calisthenic and cardio movements. Fullbody intensive workout which is able to adapt for everybody from realy beginner to high skilled people.

Every round of Tabata You should work as follow: 8 rounds: 20 seconds Work, 10 Seconds Rest.

1. Upper Hold of Pull Up (You can change the grip position every round)
2. Battle Rope (in settingma position if possible)
3. Upper Dip Hold (Rings or Bars)
4. AirBike
5. Wall Sit (with Plate in stretched hands)
6. ROW Cardio (6 or more Calories, never less then previous round)
7. Ultra Slow Negative SitUp (1-2 reps per round) if possible with Plate Over Head
8. Mountain Climber (if possible stay in Plank during the Rest)
9. *Super Man Hold on GHD (or full SuperMan on the Ground)
10. *Hollow Body Hold on GHD (or on the Ground)
11. Rope Jump / Jumping Jacks
12. Hand Stand / Pike Upper Hold
13. Bottom Cosaque Squat Left Side – alt – Bottom Cosague Squat Right Side

* You can join 9. and 10. and make as SuperSerie where You alternatively change after every round SuperMan and Hollow Body