Arc Furnace
Forge a stronger, more resilient you with "Arc Furnace," a calorie-scorching Tabata workout designed to ignite your metabolism and build endurance. This intermediate session uses a variety of gym equipment to challenge your entire body.
Main Workout
🧽 Soft Tissue Preparation 5'
Foam roll quadriceps, hamstrings, glutes, and upper back for 60 seconds each side.
🔥 Activation
{{exercise:0003:air bike}}
{{exercise:0630:mountain climber}} — 30 sec
{{exercise:3645:single leg bridge with outstretched leg}} — 30 sec
💪 Main Workout (TABATA 24')
{{exercise:0413:dumbbell squat}} (20s work / 10s rest x 8 rounds)
{{exercise:1160:burpee}} x 8 rounds)
{{exercise:0293:dumbbell bent over row}} (20s work / 10s rest x 8 rounds)
{{exercise:0662:push-up}} x 8 rounds)
⚡ Finisher (10 minutes)
Set a 10-minute clock. Work at a strong sustainable pace and rest only as needed.
40 seconds {{exercise:0685:run}}
30 seconds {{exercise:high-knees:High Knees}}
10 reps {{exercise:0514:jump squat}}
40 seconds {{exercise:jumping-jacks:Jumping Jacks}}
{{exercise:1390:seated calf stretch (male)}} — 30 sec hold
3 x 12 reps {{exercise:cat-cow-stretch:Cat-Cow Stretch}}
Instructions
Perform this workout as a Tabata, completing 20 seconds of work followed by 10 seconds of rest for 8 rounds per exercise in the Main Workout. Transition quickly between exercises. For the Finisher, complete the prescribed repetitions as fast as possible. Focus on controlled movements throughout.
Tips
Maintain a consistent pace during your Tabata intervals to maximize calorie expenditure and improve endurance.
Prioritize proper form over speed, especially during the dumbbell squat and bent-over row, to prevent injury and ensure muscle activation.
Listen to your body during the Finisher. It's an all-out effort, but don't push beyond your limits.