30 MINUTE KILLER TOTAL BODY WORKOUT | AMRAP, Tabata & EMOM!

Hi Team, in this 30 minute total body workout we are going to use three different training methods to get in a killer workout that'll exercise both your major muscle groups and cardiovascular system.

We'll use Tabata to hit the upper and lower body, where we'll perform each exercise for 20 seconds with maximum effort followed by a 10 seconds rest.

There's also a couple of AMRAP sections where we'll work our glutes and core by completing as many reps as possible of each exercise within 3 minutes.

And finally, we'll get the heart rate up and go all out for an EMOM cardio finisher. Each minute on the minute we do 10 repetitions of the described exercise and finish out the minute doing star jumps without a moment's rest!

Let's get too it!

Warm Up

90º Hip Rotations

Sitting on feet Quad Stretch

Side lying windmills

Hands up - middle - low squat

Jogging - High Knees - Glute Kicks

4 Minute Leg Tabata

Bulgarian Split Squat

Squat Jump wide to narrow

3 Minute Glute AMRAP

10 Frog pumps

10 Single leg hip raises

20 Suat jumps

4 Minute Upper Body Tabata

Push up and spiderman

Renegade row

3 Minute Core & Abs AMRAP

10 Butterfly sit ups

10 Knee raise straight leg ups

5 Minute EMOM Cardio Finisher

Perform 10 reps of the exercise to start each minute and for the rest of the time do star jumps.

Minute 1 - Squatthrusts

Minute 2 - Squat Jumps

Minute 3 - Down Ups

Minute 4 - Tuck Jumps

Minute 5 - Burpees