Bodyweight Workout: Cycle 1, Week 4, Day 2

                                   The bodyweight workouts require only the space of a yoga mat. The workouts are scheduled three days per week - Monday, Wednesday, and Friday - but feel free to jump in wherever you like. Every third workout is designed to use a pull-up bar and box or bench. Please warm up the body with joint mobility or Primal Move exercises to prepare for your workout. Yoga can provide an excellent cross training workout for this programming.

Week 4, Day 2: Tabata Day
For twenty seconds do as many reps of the exercise as you can with good form then rest for 10 seconds. Repeat this seven more times for a total of eight intervals.

• A.

Air Squats
Push Ups
Alternating Lunges
Burpees

Rest as needed.

• B.

Hollow Rock 
Superman
V-ups
source/breakingmuscle