Fusion of Tabata + Calistenic Fullbody Workout + Cardio.

In Tabata Style (20 sec GO – 5 sec Rest) Perform the next combo-circles – each 16 Rounds, then continue the next upcomming – one circle after another:

• A1   Upper Hold of Wide Pull Up (Chin Over the Bar)
• A2   Bottom Hold of Wide Pull Up (Active „Wide“ Hang)

• B1   ROW Cardio (over 35 shots/min)
• B2   Plank

• C1   Upper Dip Hold
• C2   Bottom Dip Hold

• D1   ROW Cardio (over 35 s/m)
• D2   Side Plank

• E1   L-Side Cosaque Squat Bottom Hold
• E2   R-Side Cosaque Squat Bottom Hold

• F1   ROW Cardio (over 35 s/m)
• F2   Side Plank

• G1   Swallow on the left leg (hold Your Body parallel to the Ground)
• G2   Swallow on the right leg (hold Your Body parallel to the Ground)

• H1   ROW Cardio (over 35 s/m)
• G2   Hollow Body Hold