Brass Crucible
Boost your metabolism and endurance with this high-intensity Tabata workout. It's designed to challenge your entire body, improving cardiovascular fitness and muscular stamina.
Main Workout
🧽 Soft Tissue Preparation 5'
Foam roll glutes: 60 seconds each side
Foam roll hamstrings: 60 seconds each side
Foam roll quads: 60 seconds each side
🔥 Activation
{{exercise:bird-dog:Bird Dog}}
{{exercise:cat-cow-stretch:Cat-Cow Stretch}}
💪 Main Workout (TABATA 24')
{{exercise:0413:dumbbell squat}} (20s work / 10s rest x 8 rounds)
{{exercise:0352:dumbbell neutral grip bench press}} (20s work / 10s rest x 8 rounds)
{{exercise:0292:dumbbell one arm bent-over row}} (20s work / 10s rest x 8 rounds per side)
{{exercise:high-knees-cardio:High Knees}} (20s work / 10s rest x 8 rounds)
⚡ Finisher (For Time)
{{exercise:jumping-jacks:Jumping Jacks}}
{{exercise:0630:mountain climber}}
🧘 Cool Down
{{exercise:1511:hamstring stretch}}
{{exercise:1713:assisted prone lying quads stretch}}
{{exercise:1271:chest and front of shoulder stretch}}
Instructions
Perform the soft tissue preparation first, focusing on releasing tight areas. Move into the activation exercises to prepare your body for the main workout. The main workout consists of four Tabata rounds for each exercise, meaning 20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times per exercise. Transition quickly between exercises. Finish with the "For Time" finisher, completing the prescribed repetitions as fast as possible with good form. Conclude with the cool-down stretches to aid recovery.
Tips
Maintain a high intensity during Tabata intervals to maximize metabolic benefits.
Focus on controlled movements and proper form for each repetition, even as you fatigue.
Listen to your body and take additional rest if needed, but try to push yourself within your limits.