Killer Tabata Complexes Vol. 2

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Program Introduction:

 I hope that part 1 of this workout hadn’t completely killed you… And if not, part 2 just might! You know the deal, so let’s step up the game with this new progression. For best results, wear your heart rate monitor to track that you are working at a high enough intensity. Your HR should stay around 80-85% during the work portion. So adjust your weight (where applicable) and speed so that you feel like you are truly pushing!

How To Perform The Tabatas

With the tabatas, you should time this with a stopwatch or any kind of interval app from your phone’s app store (I like one for Android called A HIIT Timer). Your timing for each tabata will be as follows: Work Portion: 20 secs Rest Portion: 10 secs So EVERY exercise is performed for 20 secs, and the goal is to perform AS MANY REPS AS POSSIBLE in those 20 secs. After every exercise follow with ONLY 10 SECS of rest! Repeat this timing again moving to the next exercise in the sequence. You will perform 2 FULL ROUNDS, and then take a 1 MINUTE REST, and then REPEAT AGAIN for 2 full rounds. This will give you a total tabata time of 9 mins!   

Before beginning this program you must read the following Disclaimer and Terms of Use.

You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program.

You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.    

Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.    

The Training Program: If you aren’t familiar with the following moves, you can check out our exercise video database. New exercises are being added weekly.    

Guidelines about amount of weight: Your goal for this is to get to controlled failure for each rep. So by the time you reach the final rep you should be within one rep short of failure (NOT complete failure).

Tabata Barbell Complex

Use a weight that is more on the moderate light side. It should be something you can use for ALL of the exercises in this complex.

BB Landmine 180 Twists (Video in Database)

BB Jerk

Overhead Reverse Lunges

BB Speed RDL

Perform 2 full rounds. Rest 1 minute. Repeat for 2 full rounds.

Tabata Bodyweight Complex

(Same Directions As Above)


Pop Squat + Adduction

Single Leg Hip Bridge (1st round do 1 side, then next round switch sides)

Jumping Jacks

Perform 2 full rounds. Rest 1 minute. Repeat for 2 full rounds.  

DB + Power Tabata

Bent Over Back Row

Tuck Jump

DB Vertical Swing

Butt Kicks

Perform 2 full rounds. Rest 1 minute. Repeat for 2 full rounds.


** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.