Full Body Strength – A Tabata Power Session
If you’re looking for a high-intensity, strength-building workout, Full Body Strength is exactly what you need. This Tabata-style WOD blends strength, endurance, and core work into short bursts of maximum effort with minimal rest.
Why Tabata? Because in just a few seconds, your muscles are pushed to their limits while your heart rate stays elevated. It’s the perfect mix of power, control, and endurance, making every second count.
This full-body circuit will hit every major muscle group while keeping intensity high. If you’re ready to work, get moving and don’t stop until the final buzzer!
The Workout Structure
This is a Tabata-style workout, meaning you’ll do:
- 20 seconds of work, 10 seconds of rest
- 8 rounds per exercise pair before moving to the next
This format ensures maximum output in minimal time, making every rep count.
The Workout Breakdown
1️⃣ Goblet Squats / Jumping Jacks – Strength meets endurance. Control the squat, then go all-out with jumping jacks.
2️⃣ Push Press / High Knee March – Shoulder power with the press, followed by high-knee cardio.
3️⃣ Bicycles / Flutter Kicks – Core on fire. Keep your abs tight and the movement controlled.
4️⃣ Kettlebell Swings / Rest – Maximum hip drive. Explode through each swing, then take a breath.
5️⃣ Bent Over Rows / Squat Hold – Build back strength, then test your endurance with a deep squat hold.
6️⃣ Bulgarian Split Squats / Rest – Single-leg strength. Focus on balance, control, and power.
This alternating strength and endurance structure ensures your muscles never fully recover, keeping the intensity high from start to finish.
How to Get the Most Out of This Workout
✔ Push Hard in the 20-Second Work Intervals – It’s short, so go all-out.
✔ Maintain Good Form – Strength exercises require control; don’t rush them.
✔ Use Rest Wisely – Take deep breaths and reset before the next round.
✔ Engage the Core – Whether in rows, presses, or squats, your core should always be tight.
✔ Modify as Needed – Adjust the weights or use bodyweight-only options if necessary.
Why You’ll Love This Workout
🔥 Full-Body Burn – Every muscle gets targeted.
🔥 Strength + Cardio – The perfect mix of power and endurance.
🔥 Short and Effective – Tabata means no wasted time—just results.
🔥 Scalable for All Levels – Adjust weights, reps, or movements based on your fitness level.
The Challenge
Your goal: Push to the max in every 20-second interval.
- Beginner: Focus on form, use light weights, and keep a steady pace.
- Intermediate: Increase speed on cardio movements and add heavier weights.
- Advanced: Go heavy, go fast, and don’t slow down—full effort on every set.
Try it and tag @AcademySelfDefense to let us know how it went!
Want More Strength and Conditioning?
This is just one of the intense, high-energy workouts in the GRIT program at ASD. If you’re ready to take your fitness to the next level, come train with us.