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 4 minutes + 10 seconds
-Set “Warm up Interval” to 0 seconds
-Set "Exercise Interval" to 50 seconds
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 20
-Set “Recovery Interval” to 30 seconds
-Set "Number of Cycles" to 2
-Set “Cooldown Interval” to 0
-everything else can be set to zero

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WARM-UP:
3 rounds: 10 lunges, 10 toe taps, 10 air squats

WORKOUT:
(2 times through: 4 minute AMRAP + 5 cycles of 50 seconds on, 10 seconds off)

4 minute AMRAP:
8 burpees, 8 push-ups, 8 kick-throughs

THEN
5 cycles through: 50 seconds on, 10 seconds off:

1. Farmer’s carry lunge
2. Swings
3. Plank jacks or toe taps
4. Cleans

*30 second break*

4 minute AMRAP (same as first round):
8 burpees, 8 push-ups, 8 kick-throughs

THEN
5 cycles through: 50 seconds on, 10 seconds off:

5. Push press
6. Squat jumps or squats
7. Glute bridge + press
8. High plank knee to opposite elbow (or mountain climbers)

X FACTOR:
100 Biceps or Triceps

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