12, 10, 8, 6, 4, 2
Weight goes up each set (denoted by commas).
Rest as needed between sets (up to 1 minute).
1 minute rest, then 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Choose one movement to use throughout.
Select weight that allows for challenging, sustained output. Goal is matching reps in each of the 8 rounds.
:30 sec. rest, and then:
5 minutes Airdyne– :10 sec. work/ :10 sec. rest
Count revolutions completed in full-throttle initial rounds and replicate output as long as possible. Maintain slow, steady pace during rest intervals; it is much harder to start moving than to keep moving.
*With the exception of widening the feet, do not allow range of motion and structure of a proper pushup to change with the addition of weight in the dumbbell row.