Tabitha Klausen's Beastmode workout #1

By Tabitha Klausen This week try something new! Try my 7 day workout and get sweaty! Time to kick it into Beastmode!!!! Happy Training and don't forget to foam roll and stretch!

Tabitha Klausen's Beastmode workout #1

Day 1

1. 5-30 sec sprints, 30 sec rest
2. 10 sets of 10 box jumps (as high as you can go safely)
3. 5 sec sprints, 30 sec rest
4. Walking lunges (body weight) 10 sets of 10 each leg (20 lunges each set total)
5. 5 sec sprints, 30 sec rest
6. Squat jumps 10 sets of 10
7. 5 sec sprints, 30 sec rest
8. Crab walk with band around thighs 10 sets of 10 side steps (crab walk is basically walking in a half squat, keeping your butt low, band should be mid thigh)
9. 5 sec sprints, 30 sec rest
10. 15 min stepmill or 10 lap swim

Day 2

1. 1 mile jog
2. 10 sets of 10 reps abs on ball
3. 1/2 mile jog
4. 10 sets of 10 sit ups
5. 1/2 mile jog
6. 4 sets of 10 laying windmills (abs)
7. 1/2 mile jog
8. 10 sets of 10 reverse crunches
9. 1/2 mile jog
10. 4 sets of 10 back extensions body weight
11. 1 mile jog

Day 3

1. 2 mile jog
2. 10 lap swim

Day 4

1. 15 ball slams
2. 10 sledgehammer hits on tire ea arm
3. 10 sledgehammer hits on tire center
4. 10 tire flips
5. 10 jumps up onto the tire
6. (Repeat first 5 exercises 3 times)
7. 3x10 pull ups (try to do unassisted)
8. Sitting sled pull with rope 4x10
9. (If you don't have a sled you can pull, tie a rope around a 45, sit on the ground and pull that) Wide grip pull downs 4x15 Single arm dumbbell rows 4x15 Standing barbell rows 4x15 Back ext 4x15)

Day 5

1. 5 min jog
2. 10 sets of 10 bell lunges (lunge forward then lunge right back, same leg) Step ups, with opposite leg kickback 4x10
3. 100 body weight squats
4. Single leg cable kickback 4x10
5. Lying leg curls 3x12
6. Leg press 3x12
7. Single leg, leg press 3x12 ea leg
8. Leg extensions 3x12
9. 100 body weight squats
10. 20 mins walking treadmill

Day 6

1. 4x10 push ups
2. 4x10 pike presses
3. 4x10 pull ups
4. Incline dumbbell press 3x12
5. Flat bench press 3x12
6. Cable flyes 3x12
7. 1 mile jog
8. 10 sets of 10 reps abs on ball
9. 1/2 mile jog
10. 10 sets of 10 sit ups
11. 1/2 mile jog
12. 4 sets of 10 laying windmills (abs)
13. 1/2 mile jog
14. 10 sets of 10 reverse crunches
15. 1/2 mile jog
16. 4 sets of 10 back extensions body weight
17. 1 mile jog

Day 7

1. 1 mile jog
2. 10 lap swim