Tabata Bodyweight Workout

This bodyweight workout is great if you can’t get to all your sessions or, even if you are not a DPM client, you will get a tough little hit out with this!

The only piece of equipment you need is a Gymboss timer. We will be doing what is called a Tabata workout. That’s where we do 20 seconds of work followed by 10 seconds of recovery. We do it for a total of 4 minutes (8 rounds of 20/10).

The program is split into a) and b) exercises. Every 20 seconds alternate between the a) and b) exercise and repeat each combination for your 4 minutes total. That gives you 4 times through for each superset (back to back exercises).

This total workout including warm up and stretching should take just a tad over 20 mins.

The Game Plan 

1a) Scissor Push Ups

1b) Alternate Reverse Lunges

repeat x 4 mins


2a) Stick Ups

2b) Backstrokers

repeat x 4 mins


3a) Leg Shuffles

3b) Hover Knee Drives

repeat x 4 mins


4a) Prisoner Squat Jumps

4b) Blast Offs

repeat x 4 mins


Give it a go and see  how it treats you!

If you don’t have your own Gymboss you can buy your own by clicking the picture below or search the app store for the Gymboss app.


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