Shuttles and Tabata Workout

This workout was sent in by Rosie Goldsmith for use on our fabulous workout site: BootCraft

Shuttle and Tabata

Drill Length: 30 minutes

Minimum Group Size: 1+

Equipment needed: Cones

Set Up

Mark out 3 shuttle distances with cones. Use shorter distances for a quick drill or longer distances for a full workout.

How it works

Everyone will:

• Run to the 1^st cone and back and do 10 Burpees
• Run to the 2^nd cone and back and do 20 Star Jumps
• Run to the 3^rd cone and back and do Mountain Climbers until everyone is back

Then together perform the first tabata set (see below). The tabata timing is 8 rounds of 20 seconds exercise 1 then 10 seconds of exercise 2.

Between each tabata set they repeat the shuttles.

Set 1:

1. 20s Push Ups
2. 10s Plank

Set 2:

1. 20s Squat Jumps
2. 10s Squat Hold

Set 3:

1. 20s Plank Walks
2. 10s Plank Hops

Set 4:

1. 20s Static Lunge (left)
2. 10s Lunge Hold (left)

Set 5:

1. 20s Static Lunge (right)
2. 10s Lunge Hold (right)

More workouts on BootCraft

For more workouts like this plus warm up ideas, finishers, indoor sessions, HIT workouts, team workouts, boxing ideas and more, check out our affordable database of premium workout ideas: BootCraft.

Kyle Wood

Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.