Develop a strong core with this Tabata style at home workout. We are following the 40 second on 20 second rest training principle here to develop strength through your core and improve your fitness. I conducted this session a week ago through our Virtual Fitness class via zoom at Fit Tribe Oz and now sharing with you! This workout is great to compliment your sport or racing. Running and OCR is our specialty. Let us know what you think by commenting below! Subscribe to stay connected with more workout videos to follow along. Join us live via zoom for a virtual HIIT session, head over to https://www.fittribeoz.com.au/bookings-checkout/virtual-group-fitness-hiit and join our next class. www.fittribeoz.com.au https://www.instagram.com/fittribeoz/ #realpeoplerealresults

Develop a strong core and upper body with this Tabata style at home workout. We are following the 40 second on 20 second rest training principle here to develop strength through your core and improve your fitness. An extra 20 second rest is granted (and well received) between the 5th and 1st exercise of each round. The whole workout is loaded here, I'm in the pain cave with you, so let's get it done! HIIT training is fantastic if you are wanting to fastrack your weight loss and improve your fitness. I like to do HIIT workouts like this at least once a week, but it's good to focus on bringing these into your routine when: -You want a break from running or your other high volume training but not lose fitness -You have an injury that restricts a type of movement or impact and you maintain fitness -You're in an off season from structured training, these sessions are enjoyable to do with a group of people. This workout is great to compliment your sport or racing. Running and OCR is our specialty. Let us know what you think by commenting below! Disclaimer: When doing this workout in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Fit Tribe Oz or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of this video. Subscribe to stay connected with more workout videos to follow along. Join us live via zoom for a virtual HIIT session, head over to https://www.fittribeoz.com.au/bookings-checkout/virtual-group-fitness-hiit and join our next class. www.fittribeoz.com.au IG: @Fittribeoz FB: @Fittribeoz #realpeoplerealresults

Full body high intensity cardio workout here. You get out what you put in with this Tabata style at home workout. We are following the 40 second on 20 second rest training principle here to develop strength through your core and improve your fitness. 5 exercises in 4 rounds will get the heart racing straight up with a lunge/squat combo. The whole workout is loaded here, I'm in the pain cave with you, so let's get it done! HIIT training is fantastic if you are wanting to fast track your weight loss and improve your fitness. I like to do HIIT workouts like this at least once a week, but it's good to focus on bringing these into your routine when: -You want a break from running or your other high volume training but not lose fitness -You have an injury that restricts a type of movement or impact and you maintain fitness -You're in an off season from structured training, these sessions are enjoyable to do with a group of people. This workout is great to compliment your sport or racing. Running and OCR is our specialty. Let us know what you think by commenting below! Disclaimer: When doing this workout in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Fit Tribe Oz or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of this video. Subscribe to stay connected with more workout videos to follow along. Join us live via zoom for a virtual HIIT session, head over to https://www.fittribeoz.com.au/booking... and join our next class. www.fittribeoz.com.au IG: @Fittribeoz FB: @Fittribeoz #realpeoplerealresults

AMRAP UPPER BODY with weight. You get out what you put in with this AMRAP upper body conditioner. Build a strong upper body by combining exercises with resistance in 30 minutes or less. AMRAP (as many rounds as possible) is just that.Set your timer and get to work. There are 6 upper body exercises in this AMRAP, I go through each exercise in detail in the first part of the video then bring them all together demonstrating 1 full round. 1. Woodchops 2. Chest Press Fly Combo 3. Tricep Dips 4. Handwalk to Push Up 5. Compound Row 6. Bicep Curl to Shoulder Press AMRAP puts you in control, building mental strength to keep the intensity as you progress through the workout. This workout is great to compliment your sport or racing. Running and OCR is our specialty. EQUIPMENT NEEDED: Dumbbell or weight plate. from 5kg up to 10kg or more, depending on your strength and ability. A box or chair for tricep dips. Let us know what you think by commenting below! Disclaimer: When doing this workout in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Fit Tribe Oz or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of this video. Subscribe to stay connected with more workout videos to follow along. Join us live via zoom for a virtual HIIT session, head over to https://www.fittribeoz.com.au/booking... and join our next class. www.fittribeoz.com.au IG: @Fittribeoz FB: @Fittribeoz #realpeoplerealresults

Upper Body HIIT Killer - full 20 minute workout HIIT (High Intensity Interval Training) can suit everyone for any sport played or goal set. Whether that be fat loss, aerobic or anaerobic endurance, strength building or even cross training for a better performance on the filed or on the track. I've been strength training, running and obstacle racing for years now. These workouts I put together I spend more have time in preparation linking the exercises for benefit than execution. Join the Tribe at Fit Tribe Oz to bring the best of you to every day. We are following the 40 second on 20 second rest training principle here to develop strength endurance in your upper body. While we are here, let's build muscle and burn fat, how does that sound! I'm using 5kg and 10kg weights in this set. Adding resistance to the exercises builds muscle quicker, improves bone density and adds more intensity. The whole workout is loaded here, I'm in the hurt locker with you, so let's get it done! 1. Single Arm Thruster 2. T Push Ups 3. Supermans with Reach Back 4. Upright Rows 5. Tricep Dips The first few minutes of this video I go through each exercise with technique and level ups as some are quite challenging. Disclaimer: When doing this workout in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Fit Tribe Oz or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of this video. Let us know what you think by commenting below! Subscribe to stay connected with more workout videos to follow along. Join us live via zoom for a virtual HIIT session, head over to https://www.fittribeoz.com.au/booking... and join our next class. www.fittribeoz.com.au IG: @Fittribeoz FB: @Fittribeoz #realpeoplerealresults

Full Body HIIT - 20 minute workout HIIT (High Intensity Interval Training) can suit everyone for any sport played or goal set. Whether that be fat loss, aerobic or anaerobic endurance, strength building or even cross training for a better performance on the filed or on the track. Join the Tribe at Fit Tribe Oz to bring the best of you to every day. We are following the 40 second on 20 second rest training principle here to develop strength endurance in your upper body. While we are here, let's build muscle and burn fat, how does that sound! Equipment needed in this set: -Box for step ups or jumps -Dumbbell or weight plate (or any weight) I'm using a 5kg dumbbell here Adding resistance to the exercises builds muscle quicker, improves bone density and adds more intensity. The whole workout is loaded here, check out the exercises with guidance below 1. Box Push ups - Tricep Dips (Vary your hand position on the push up to different parts of your arms and chest working) 2. Step Ups or Box Jumps 3. Handwalk to push up (Keep your legs as straight as possible) 4. Weighted Crunch to standing (Choose a weight that you can comfortably swing over head. Swing the weight fast for momentum, bring your chest to your knees, bring your heels tucked up underneath your body and drive up. Be sure to do a warm up and cool down https://www.youtube.com/watch?v=1y8akAGTQW8&t=14s https://www.youtube.com/watch?v=yfXqU9giirc&t=14s Disclaimer: When doing this workout in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Fit Tribe Oz or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of this video. Let us know what you think by commenting below! Subscribe to stay connected with more workout videos to follow along. Join us live via zoom for a virtual HIIT session, head over to https://www.fittribeoz.com.au/booking... and join our next class. www.fittribeoz.com.au IG: @Fittribeoz FB: @Fittribeoz #realpeoplerealresults

AMRAP UPPER BODY #6 with weight. You get out what you put in with this AMRAP upper body conditioner. Build a strong upper body by combining exercises with resistance in 30 minutes or less. AMRAP (as many rounds as possible) is just that. Set your timer and get to work. There are 5 exercises in this AMRAP, I go through each exercise in detail in the first part of the video then bring them all together demonstrating 1 full round. 1. Burpees, I did 5 here, you choose your reps 2. Single arm kettle bell or dumbbell swing x 10 each side 3. Supermans with reach back x 10 4. Single arm thrusters x 10 each side 5. Plan row on feet or knees x 10 each side AMRAP puts you in control, building mental strength to keep the intensity as you progress through the workout. This workout is great to compliment your sport or racing. Running and OCR is our specialty and gives you some variety in your training EQUIPMENT NEEDED: Dumbbell or weight plate. from 5kg up to 10kg or more, depending on your strength and ability. Let us know what you think by commenting below! Disclaimer: When doing this workout in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Fit Tribe Oz or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of this video. Subscribe to stay connected with more workout videos to follow along. Join us live via zoom for a virtual HIIT session, head over to https://www.fittribeoz.com.au/booking... and join our next class. www.fittribeoz.com.au IG: @Fittribeoz FB: @Fittribeoz #realpeoplerealresults

HIIT UPPER BODY with weight. 40 seconds work 20 seconds rest, 5 exercises 4 rounds in this Upper Body Builder. Targeting Arms, Chest, Back and Shoulders. Build a strong upper body by combining exercises with resistance in 30 minutes or less. Instruction for each exercise given in the first part of the video then we get to work for the full 20 minutes. 40s on, 20s off x 5 x 4 rounds = 20 minute of fat burning, muscle building work. 1. Squat with shoulder press (by-pass the squat if you just want to focus on the upper body) 2. One hand elevated push up, easier than it sounds! Place one hand on a box or seat and focus on a big stretch through the chest for this one. I'm using a 30cm box 3. Plank row, on feet or knees 4. Chest press fly combo, choose a weight that gets a benefit in both parts of this exercise 5. Standing upright row. Keep the body still while you bring your weight in a vertical line up and down This workout is great to compliment your sport or racing. Running and OCR is our specialty and gives you some variety in your training EQUIPMENT NEEDED: Dumbbell or weight plate. from 5kg up to 10kg or more, depending on your strength and ability. I used 2 x 10kg dumbbells here Let us know what you think by commenting below! Disclaimer: When doing this workout in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Fit Tribe Oz or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of this video. Subscribe to stay connected with more workout videos to follow along. Join us live via zoom for a virtual HIIT session, head over to https://www.fittribeoz.com.au/booking... and join our next class. Every Tuesday night from 6pm AEST, run from Brisbane, Australia www.fittribeoz.com.au IG: @Fittribeoz FB: @Fittribeoz #realpeoplerealresults

You get out what you put in with this AMRAP upper body workout, focusing on the back. Build a strong back by combining exercises with resistance in 30 minutes or less. AMRAP (as many rounds as possible) is just that. Set your timer and get to work. If AMRAP isn't your thing, you can also do this workout in a gym circuit, 10-12 reps each exercise 4 rounds. There are 4 exercises in this AMRAP, I go through each exercise in detail in the first part of the video then it's over to you to get the job done! 1. Plank Row, either on your feet in a high plank or knees 2. Pull Ups, use a band as demonstrated or a pull up bar 3. Upright Row 4. Front and side arm raises Throw a short 200-400m run in between each round for extra spice! AMRAP puts you in control, building mental strength to keep the intensity as you progress through the workout. This workout is great to compliment your sport or racing. Running and OCR is our specialty and gives you some variety in your training EQUIPMENT NEEDED: Dumbbell or weight plate and resistance bands. From 5kg up to 10kg or more, depending on your strength and ability. Warm Up Routine: https://youtu.be/1y8akAGTQW8 Cool Down Routine: https://youtu.be/yfXqU9giirc Let us know what you think by commenting below! Disclaimer: When doing this workout in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Fit Tribe Oz or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of this video. Subscribe to stay connected with more workout videos to follow along. Join us live via zoom for a virtual HIIT session, head over to https://www.fittribeoz.com.au/booking... and join our next class. www.fittribeoz.com.au IG: @Fittribeoz FB: @Fittribeoz #realpeoplerealresults

Full Body HIIT - 20 minute workout HIIT (High Intensity Interval Training) can suit everyone for any sport played or goal set. Whether that be fat loss, aerobic or anaerobic endurance, strength building or even cross training for a better performance on the filed or on the track. Join the Tribe at Fit Tribe Oz to bring the best of you to every day. We are following the 40 second on 20 second rest training principle here to develop strength through your entire body. While we are here, let's build muscle and burn fat, how does that sound! Equipment needed in this set: 1 weight, I'm using an 8kg Kettlebell in this set Exercises 1. Stay low Burpees, yeah they are a glute burner 2. Russian Twist, keep your feet of the ground, if you get lower back stress, rest or place feet on the ground 3. Knee taps in high plank position 4. Weighted Crunch to standing (Choose a weight that you can comfortably swing over head. Swing the weight fast for momentum, bring your chest to your knees, bring your heels tucked up underneath your body and drive up. Adding resistance to the exercises builds muscle quicker, improves bone density and adds more intensity. 5. Static hold, your choice. E.G. Plank, Side Plank, V Sit I'm doing the whole workout here with you. Let's get it done. Be sure to do a warm up and cool down https://www.youtube.com/watch?v=1y8akAGTQW8&t=14s https://www.youtube.com/watch?v=yfXqU9giirc&t=14s Disclaimer: When doing this workout in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Fit Tribe Oz or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of this video. Let us know what you think by commenting below! Subscribe to stay connected with more workout videos to follow along. Join us live via zoom for a virtual HIIT session, head over to https://www.fittribeoz.com.au/booking... and join our next class. www.fittribeoz.com.au IG: @Fittribeoz FB: @Fittribeoz #realpeoplerealresults

Upper Body Strength workout, using our core and stabilisers to do each each exercise. These are unilateral exercises, using one arm at a time, Build strength through your upper body while using your core to maintain technique. AMRAP (as many rounds as possible) is just that. Set your timer and get to work. If AMRAP isn't your thing, you can also do this workout in a gym circuit, 10-12 reps each exercise 4 rounds. There are 5 exercises in this AMRAP, with 10 reps each arm. I used a 10kg dumbbell for each exercise here. You may want more or less depending on your strength and skill level. I go through each exercise in detail in the first part of the video then demonstrate one full round! 1. Seated single arm push press (use a chair with back support if needed) 2. Renegade Row Reach 3. Dumbbell throw russian twist 4. Single arm bench press 5. Single arm upright row Throw a short 200-400m run in between each round for a shakeout and cardio AMRAP puts you in control, building mental strength to keep the intensity as you progress through the workout. This workout is great to compliment your sport or racing. Running and OCR is our specialty and gives you some variety in your training. EQUIPMENT NEEDED: Dumbbell or weight plate and resistance bands. From 5kg up to 10kg or more, depending on your strength and ability. Warm Up Routine: https://youtu.be/1y8akAGTQW8 Cool Down Routine: https://youtu.be/yfXqU9giirc Let us know what you think by commenting below! Disclaimer: When doing this workout in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Fit Tribe Oz or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of this video. Subscribe to stay connected with more workout videos to follow along. Join us live via zoom for a virtual HIIT session, head over to https://www.fittribeoz.com.au/booking... and join our next class. www.fittribeoz.com.au IG: @Fittribeoz FB: @Fittribeoz #realpeoplerealresults

New Years Eve workout with family and friends. It's one way to say goodbye to the year 2020! AMRAP: 1: Weighted Sled Push (we used kids as weight on this sled! 2: 2 minute on rower or stationary bike 3: Battle Rope 4: Box Jump Burpees 5: 1 minute core burner, Athletes choice 200-400 metre run 30 minutes, we definitely earned our New Years Eve martinis after this. **no kids were harmed during the workout** :) Warm Up Routine: https://youtu.be/1y8akAGTQW8 Cool Down Routine: https://youtu.be/yfXqU9giirc Let us know what you think by commenting below! Disclaimer: When doing this workout in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Fit Tribe Oz or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of this video. Subscribe to stay connected with more workout videos to follow along. Join us live via zoom for a virtual HIIT session, head over to https://www.fittribeoz.com.au/booking... and join our next class. www.fittribeoz.com.au IG: @Fittribeoz FB: @Fittribeoz #realpeoplerealresults