Tabata Interval Sprints Once for 4 8 x 20 on Bike or minutes second bouts, with 10 Treadmill seconds rest in between Swiss Ball 2 Max reps Crunches Swiss Ball Dorsal 2 Max reps Controlled reps. Raises / Back Do NOT Extensions hyperextend back Burpees 2 20 Hold 1kg dumbbells to increase intensity
Tabata Interval on Bike or Treadmill Sprints 8 x 20 second bouts, with 10 seconds rest in between Once for 4 minutes Swiss Ball Crunches 2 Max reps Swiss Ball Dorsal Raises / Back Extensions 2 Max reps Controlled reps. Do NOT hyperextend back Burpees 2 20 Hold 1kg dumbbells to increase intensity
functional-training-programme.docx