A great online timer you can use is http://www.beach-fitness.com/tabata/.
On the timer put 27 rounds with 50 seconds on, 10 seconds off, listen for the bell and GO GO GO!!! This means you will do 9 exercises for 3 sets each after it is all said and done. After the second set it will be tough but stick it out!! You will be proud of yourself and feel great!
1. Reverse lunge hold, one lateral raise
step the right leg back and bend the left knee so its directly over your left ankle and hold a low position, then raise your light dumbbells laterally to the sides of you making a "t". Make sure you separte the movements: hold a lunge first THEN do your raise. Do all left leg for first 50 seconds then move on to the right the next 50.
2. Spiderman pushups
in a push up position, start to bend your elbows out, decending to the floor, at the same time you will bring your right knee out to the side trying to pull it into your right elbow, then push up and come back to start, with each pushup alternate the legs. If this is too tough, try just a regular pushup or a pushup from the knees...but try a full pushup first!!
3. Squat with Reverse Lunges
with legs wider than hips, squat low, try to keep knees above ankles (never past toes!) stay low as you step the right leg a few feet behind you, bend knees into a lunge, without letting your left front knee go beyond toes, push your left heel into the ground as you step the right leg back into squat position, switch legs, STAY LOW THE WHOLE 50 seconds, to modify come out of squat when needed, for a challenge hold some weights.
4. Jumping Pullups
with a pullup bar, grab under hand shoulder width apart, jump lightly and pull your body up at the same time, attempting to pull your chin over the bar (if you dont have a bar, use your elastic tube across something high, pull the tube towards you and do a squat jump). O God these were tough!! (to get equipment see to the right and scroll through)
5. Squat with Tricep Kickbacks
hold a squat with the hips back and low, do NOT let knees go past toes, leaning the torso slightly forward so your back is at an angle but straight (like you are downhill skiing) hold light weights close by your sides with the elbows above the rib cage. Straighten out the arms behind you rotating the palms towards the back of the room, squeeze your triceps, repeat. If this is too tough to hold a squat the whole time, come up after each 2 or 3 tricep kickbacks.
6. Diamond Pushup Mountain Climbers
put hands on floor with fingers making a triangle, one leg will be straight behind you as a usual pushup position but the other leg is underneath the torso with the toe pointing slightly out to the side, do 3 moutain climber jumps switching the legs and then do 2 pushups, again jump 3 times and repeat the 2 pushups. If this is too tough omit the pushups and step instead of jump (making this just a mountain climber exercise)
7. Crunch with Resistance
on the floor, knees bent, lower back flat to floor, hold a light weight in one hand straight above chest, other hand behind your head, do a crunch without moving your arm, do 3 crunches each side and switch arms within the 50 second interval (so you will alternate). To modify do not use any weight.
squat to the floor and place hands down, jump both legs sideways to the left landing with the legs staggard left one in front (you should look like you are in a side plank but with both hands on the floor) do a pushup, jump legs back in, stand up and jump up once, alternate to the right side-video should clear this one up ;). If this is too tough omit the pushup and step instead of jump.
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So here are my reps (I was kinda sore to start with...thats my excuse and I'm sticking to it!) I used 5lb dumbbells.
Lunge with Lateral Raise- right 16, 12 left 15,11
Spiderman pushup-15, 16
Jump Pull Ups-39,34
Mountain Climber Pushup-10, 8
Squat with Tricep Kickback-23, 20
Crunch with Resistance-25, 26 total
Side Burpee-8,8
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