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TACTICAL TABATA: 30 DAY HIGH

INTENSITY WORKOUT
The Tactical Tabata 30 day workout program Main Goal: Lose Fat Equipment: Bodyweight
was designed by Army Master Fitness trainer,
Training Level: Beginner Target Gender: Male & Female
Marcus Wallace, to get you in military shape in
just 30 mins a day. Program Duration: 4 Weeks Author: Marcus Wallace
Days Per Week: 6 Day
Link to Workout: https://www.muscleandstrength.com/
workouts/tactical-tabata
Time Per Workout: 30-45 Mins

Workout 1 (Metabolic Monday) Total Body Workout

Exercise Rounds Work/Rest
A1. Jog 3 20 Sec/10 Sec

A2. Squat w/ Knee Raise - -

A3. Plank Shoulder Taps - -

B1. Shoulder Tap Push Ups 3 -

B2. Jump Squats - -

C1. Hand Release Push Ups 2 -

C2. Lunge Jumps - -

C3. Diamond Push Ups - -

C4. Pop Squats - -

D1. Push Up to Burpee 4 -

D2. High Low Plank - -

E1. Low Plank Hold 2 -

E2. Squat Hold - -

E3. Lunge Hold - -

F1. Frog Jumps 4 -

F2. Knee Push Up to High Plank - -

G1. Push Ups 2 Min 5 Reps

G2. Squats - 5 Reps

G3. High Low Planks - 5 Reps

G4. Squat Thrust - 5 Reps

Workout 2 (Turbo Tuesday) Cardio Conditioning

Exercise Rounds Work/Rest
A1. Walk Outs to Shoulder Taps 3 20 Sec/10 Sec

A2. Half Jacks - -

A3. Hop Squats - -

B1. Plank Jacks to In-Out Abs 4 -

B2. Standing Jacks to Vertical Jumps - -

C1. Mountain Climbers 2 -

C2. High Knees - -

C3. 2 Squats to Jump Squats - -

C4. 2 Wide Pike Ups to Burpees - -

D1. Butt Kicks 4 -

D2. Plank Butt Kicks - -

E1. High Low Plank 2 -

E2. Hop Squat - -

E3. Chest Opener Jacks - -

E4. Plank Arm and Leg Jacks - -

F1. Ski Abs 4 -

F2. Ski Jumps - -

G1. Plank Jacks 2 Min 5 Reps

G2. Jump Squats - 5 Reps

G3. Butt Kicks - 5 Reps

G4. Ski Jump - 5 Reps

Workout 3 (Wild Out Wednesdays) Legs & Abs

Exercise Rounds Work/Rest
A1. Squats 3 20 Sec/10 Sec

A2. Jog - -

A3. Lunges - -

B1. 2 Squat Pulses to Squat 2 -

B2. 2 Squat Pulses to Jump Squats - -

B3. Squat Pulses - -

B4. 2 Squat Pulses to Side to Side Hops - -

C1. Leg Raises 2 -

C2. Flutter Kicks - -

C3. Leg Crosses - -

C4. Six Inch Holds - -

D1. Alternating Lunge Pulses 2 -

D2. Lunge Jumps - -

D3. Pop Lunge - -

D4. Split Squat Jumps - -

E1. Low Plank 2 -

E2. High Plank - -

E3. Side Plank - -

E4. Plank Toe Taps - -

F1. Lunge Squat 2 -

F2. Lunge, Lunge, Squat - -

F3. Lunge, Lunge, Floor Touch, Squat - -

F4. Jane Fonda - -

G1. Squats 2 Min 5 Reps

G2. Leg Raise - 5 Reps

G3. Lunges - 5 Reps

G4. Calf Raise - 5 Reps

Workout 4: (Turned Up Thursday) Upper Body Workouts

Exercise Rounds Work/Rest
A1. Plank Taps 3 20 Sec/10 Sec

A2. Jog - -

A3. Arm Circles - -

B1. Push Up w/ Row 2 -

B2. Push Ups - -

B3. Balance Row - -

B4. Back Extension to Push Up - -

C1. Half Sits 2 -

C2. Leg Crosses - -

C3. Plank Knee Crunch - -

C4. Plank Punches - -

D1. Push Ups to Punches 2 -

D2. Diamond Push Ups - -

D3. Plank Shoulder Taps - -

D4. Tricep Dips - -

E1. Oblique Twist 2 -

E2. Tuck Ins - -

E3. Bicycle Crunch - -

E4. Crunch - -

F1. Hand Release Push Ups 2 -

F2. Plank Shrugs - -

F3. Military Press - -

F4. Slow to Explosive Push Up - -

G1. Push Ups 2 Min 5 Reps

G2. Bicycle Crunch - 5 Reps

G3. High Knees - 5 Reps

Workout 5 (Fired Up Friday) Cardio 2

Exercise Rounds Work/Rest
A1. Jumping Jacks 3 20 Sec/10 Sec

A2. Hollow Man - -

A3. Heel Taps - -

B1. Burpee 4 -

B2. 180* Jump Squats - -

B3. Suicide Runs - -

B4. Jack Squats - -

C1. Fast Feet 4 -

C2. Push Ups - -

C3. Knee Touch Jump Squats - -

C4. Mountain Climbers - -

D1. Speed Skater 2 -

D2. Pop Squats - -

D3. In-Out Abs to Burpee - -

D4. Butt Kicks - -

E1. Low Plank to Shoulder Tap 2 -

E2. Superman - -

E3. Crunches - -

E4. Low Crunch - -

F1. T Push Ups 4 -

F2. Downward Dog to Plank Punches - -

F3. Pop Side Lunges Alternating - -

F4. Squats - -

Plank 2 Min N/A

Workout 6 (Super Saturdays) Strength Workout w/ Chair

Exercise Rounds Work/Rest
A1. Side to Side Squats 3 20 Sec/10 Sec

A2. Jogs - -

A3. Jack Punches - -

B1. Heel Elevated Split Squats 2 -

B2. Heel Elevated Split Squat Jumps - -

B3. Heel Elevated Split Squat Pulses - -

B4. Split Squat Pulses - -

C1. Elevated Push Ups 2 -

C2. Incline Push Ups - -

C3. Push Ups to Chair Taps - -

C4. Push Up Hold - -

D1. Chair Step Up 2 -

D2. Chair Squat - -

D3. Chair Squat Jumps - -

D4. Squat Hold - -

E1. Feet Elevated Plank 2 -

E2. Chair Plank - -

E3. Chair Knee Ups - -

E4. Chair Crunch - -

F1. 4 Chair Jacks, 4 Standing Jacks 2 -

F2. 4 Chair High Knees, 4 High Knees - -

F3. 4 Chair Knee Ups, 4 Tuck Jumps - -

F4. 4 Chair Punches, 4 Squat Punches - -

G1. High Knees 2 Mins 10 Reps

G2. Push Ups - 10 Reps

G3. Mountain Climbers - 10 Reps

Stiff Leg Deadlift 4 25

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