SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App - search Tabata Timer in the App Store):

-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set “Warm up Interval” to 0 seconds
-Set "Exercise Interval" to 45 seconds
-Set "Rest Interval" to 0 seconds
-Set "Number of Sets" to 4
-Set “Recovery Interval” to 1 minute (this is when you do your push exercise)
-Set "Number of Cycles" to 4
-Set “Cooldown Interval” to 15 seconds (this is your rest in between rounds)
-everything else can be set to zero

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WARM-UP:
3 rounds: 10 air squats, 10 shoulder taps, 15 jumping jacks

WORKOUT:
(45 seconds of each exercise, 4 times through + 60 second push exercise, 3 rounds)

Round #1 (45 seconds each exercise):
Lunge + press (L)
Lunge + press (R)
Up down hops
Weighted squat
60 sec push: Toe tap + Shoulder tap

REPEAT ROUND 3 MORE TIMES

Round #2 (45 seconds of each exercise):
Bicep curl + rotator cuff
Push up + side plank
Weighted jacks
Renegade row
60 sec push: Jump squats

Round #3 (45 seconds each exercise):
1 legged deadlift (L)
1 legged deadlift (R)
Weighted deadbug
Weighted burpees
60 sec push: Toe tap + shoulder tap

X FACTOR:
5 minute AMRAP (as many rounds as possible):
20 Bicep curls
30 high knees
20 mountain climbers

COOL DOWN:
Stretch legs (figure four, wide-legged forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)