Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

25 high knee runs
15 jump throughs or groiners (remember hands on the
floor,squatting frog position, step or jump back
... 15 shoulder presses
50 toe taps
20 lunges 

50 jacks
20 push ups
20 Lateral Jumps ( or skiers)
20 side
plank ( add straight leg lift -- if you can) 10 per side
20 volleyball
sets
20 bycycle crunches
20 glute kicks ( each side)
50 Burpies

15 Wide leg squat ( can add jump - heals together)
15 in and outs or
v-sit ( for the abs)
50 Jumping Jacks
20 mountain climbers
20 frog
Jumps

Have fun!

 Circuit 1
Weighted Squat 2 sets of 15 
Side squat 2 sets of 12
 Circuit 2
 Push up     2 sets of 15 
 15 jog in spot /3 squats ( alternate jog and squat) 1 minute  
Circuit 3
 Bicep Curl with Squat 2 sets of 15
 Hammer Bicep Curl with lunges 2 sets of 15
Circuit 4
 Prone Rows (Reverse grip to hit biceps if needed)  2 sets of 15
 Mountain Climbers 1 minute
 Circuit 5 
 Linge & Twist (While holding a dumbbell) 2 sets of 12 
Side squat 2 sets of 15  ( can put the weight down and pick it up)
Circuit 6 
Bent Over Rows 2 sets of 15 
Running - High Knees  1 minute
Circuit 7
Dumbell Flyes 2sets of 15 
Crunches of choice 2 sets of 20
Circuit 8
Jumping Jacks 1minute
Donkey Kicks 2 sets of 15 per leg

Do the Circuit once or twice or maybe even three times!!! Push yourself!! I know you can!

Here is a great workout routine for you to do at home or with a friend while I am away.... Have fun... and Push yourself!!

Warm-Up: 5-10 minutes

8 push-ups (modified or  regular)
8 reverse lunges on each side
8 floppy burpees (use regular
burpees as a modification.)
1-2 minutes rest

Tabata’s: Each Tabata
needs to be completed for 8 sets (or 4 minutes total) For example in #1: 20
seconds of squats, 10 sec rest, 20 sec mountain climbers, 10 sec rest, 20 sec
squats, 10 sec rest, 20 sec mountain climbers, and so on until you reach 4
minutes (8 sets.) ALLOW 2min rest after each numbered Tabata

Tabata
#1:
squats
mountain climbers

Tabata #2:
bicycle  crunches
v-jumps

Ladder: Perform 8 reps of each (8 inchworms &
8 tuck jumps,) then 7 reps each, then 6 reps and so on until they reach 1 rep of
each exercise. As fast as possible with proper form. (1-3 min rest when
done.)

stationary inchworms
standing tuck jumps or jacks

 Glutes  kicks: 1-2 sets depending on time (allow 45 sec rest between sets)

Abduction: 30 sec full range of motion & 30 sec in the top half of the range
of motion (left leg)
Abduction: 30 sec full range of motion & 30 sec in
the top half of the range of motion (right leg)
45 sec Fire Hydrants (left  side)
45 sec Fire Hydrants (left side)

Core: 2-3 sets  (4  min/set)
30 sec Jack-knife crunches– left leg straight
30 sec Jack-knife
crunches – right leg straight
30 sec rest
30 sec reverse crunches
30  sec plank
30 sec rest
30 sec quadruped left ( on all four - opposite leg and arm out)
30 sec quadruped  right
60 sec rest

Cool Down and Stretch 5-10 minutes
Awesome!! You Kicked Butt!!