Workout Plan   “Tabata” means to perform a move for 20 seconds, rest for 10 seconds, and repeat. For preparation to this workout, set a clock/timer (search a workout timer app, “Tabata Timer" and "HIIT Timer” are an example) according to total time of each pack of 4 exercises. This plan has 3 packs of 4 exercises each. Each pack will be done in 8 minutes (4 cycles) alternating the 4 exercises (20” working, 10” resting) (20” exercise1, 10” rest, 20” exercise2, 10” rest, 20” exercise3, 10” rest, 20” Crunch - exercise4, 10” rest, 20” exercise1, 10” rest  …). All this plan will be in this way. Try to do in a good pace each exercise in every 20” performance.   GOOD LUCK HAVE FUN!

PACK 1 8 minutes (4 cycles) alternating the next 4 exercises (20” working, 10” resting) (20” Jumping Jacks, 10” rest, 20” Plank Side Walk, 10” rest, 20” Squat to Side Lunge, 10” rest, 20” Arm Walking & Push Up, 10” rest …).   - Jumping Jacks https://www.youtube.com/watch?v=iSSAk4XCsRA - Plank Side Walk https://www.youtube.com/watch?v=hffjRd86Zno - Squat to Side Lunge https://www.youtube.com/watch?v=iuI9u1qc4-A - Arm Walking & Push Up https://www.youtube.com/watch?v=7hAFP1XGwnI   At the end of the 4 cycles, 1 minute to REST and to transition to the 2nd group of exercises

PACK 2   8 minutes (4 cycles) alternating the next 4 exercises (20” working, 10” resting)   - Alternating narrow squat wide squat (don’t need weights, use it as optional) https://www.youtube.com/watch?v=FqXqbUNIgvY - Lateral Walking Push Up https://www.youtube.com/watch?v=WSUTm_z-nTw - Bridges (can be done with 1 leg – 10” right + 10” left. Harder and optional) https://www.youtube.com/watch?v=_leI4qFfPVw - Pilates Swimming https://www.youtube.com/watch?v=msuxGgC5yMo   At the end of the 4 cycles, 1 minute to REST and to transition to the 3rd group of exercises

PACK 3   8 minutes (4 cycles) alternating the next 4 exercises (20” working, 10” resting)   - Push ups - Medicine Ball Push up (of you don’t have a medicine ball, use a football, basketball or other kind of ball, not bigger than the examples gave, and not a too small ball. If you don’t have any kind of ball at home, do simple push ups). - Reverse Snow Angels (can be used a very light weight, like a can or a bottle of water). - Burpees. - Reverse Fly in a prone position (can be used a very light weight, like a can or a bottle of water. Don’t put your hands on the floor for rest).