Tabata three hundred will be your adventure for Sunday. It is actually a fun one, you cycle through pull-ups, push-ups, sit-ups, and squats until you hit three hundred total reps. The timing will be the same as our Tabata with twenty second of work and ten seconds of rest. The only difference, you will be changing movements after each rest period.


For the pull up watch the video linked below with variations if you don’t have a pull up bar. On this movement make sure to start from full arm extension and get your chin clearly over the bar. If this is too easy try some chest to bar pull ups for more range of motion.


For this movement make sure to keep your elbows in tight, and get your chest all the way to the floor before returning to full extension. If you are having issues getting the full range of motion try lifting your hands when in the bottom position.


If you don’t have an abmat try to roll up a towel or sweat shirt to put behind you. Make sure you are doing your sit-ups in the butterfly position and keep your hands away from you head of neck.

Air Squat

This is last but not least. Air squats are a great opportunity to keep doing all the things we do right in weighted squats and a time to improve our posture, stability, and mobility. I personally prefer to have a little weight but found a twenty second window was a great time to work on improving this version of the squat.

Sometimes we take these movements for granted but today will be a great day to work on basics and pick something that we can improve for each of these body weight movements. Have a plan and let’s use the tabata three hundred as a day to move better. Look forward to seeing you on zoom and in the open gym.


QOD: Best part of your weekend?

Warm up

3 rnds

Get ups

Hollow ( hold, rock, hold)

Full body rocks

Plate hold







Tabata 300

20 secs work 10 secs rest

Keep cycling through the movements until you hit three hundred total reps

Pull up


Push up


Sit up




Cool down

Wrist stretch

Downward dog

Cobra pose

Child pose