Compounds & Tabatas (one full workout + a video!)

July 13, 2011

Tomorrow I’m finally posting the information on what it’s like to be a personal trainer! It’s been a slight challenge to write because there are so many aspects to touch on. So, I’m excited to share that information with you.

Today I have a workout for you. This is the same workout I’m having a few of my clients do today and it’s a good one. This is a full-body workout, it takes about an hour to complete, and it’s a metabolism booster!


Picture credits:

Compounds & Tabatas

Perform set 1 three times through for the prescribed number of repetitions. Then move onto the next set.

  • set 1
  • Squat to dumbbell press X15
  • Incline push-ups (or regular push-ups) to burpee X15
  • Plank hold (on elbows) 30 seconds hold, 5 seconds rest X5
  • set 2
  • Plate stair walk (hold a weighed plate above your head, arms straight, and walk up a set of stairs, skipping every other step- Keep your abs engaged the entire time!) X15
  • Chin-up holds (jump to a chin-up or pull-up position and hold as long as possible, slowly releasing down to a hang) X8 – 10
  • Lunge and hold 3 count (lunge with your right leg back, pulse to a 3 count then come back to standing position. Alternate legs with each lunge) X15 each leg
  • set 3
  • Squat and row (position a cable slightly lower than chest level, add weight to the machine and pull the cable out and into your body. Take a squatting position with resistance in the cable- do 15 rows into your body) X15
  • Mountain climbers X15
  • Side plank 1 minute each side
  • set 4: Tabatas
  • 20 seconds on, 10 seconds rest (X8 – total of 4 minutes) of:
  • kettle bell swings, two hands on bell
  • option to add or sub in air squats

Drink lots of water, grab some good carbs and protein, and rest! This is a great workout but you have to recover properly to get it’s full benefits.

Done with that workout? Looking for something more…?


If you have any questions about any of the moves or about this workout… or any questions about workouts in general, leave a comment below and I’ll try my best to answer them!


{ 15 comments… read them below or add one }

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awesome site October 26, 2012 at 4:32 PM

Squatting down is important not only because you
do not have to pull the bar as high, but also because you ease some of the strain
on your joints by using the strength of your legs to absorb some of the force.

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Lori Austin July 29, 2011 at 9:22 AM

Thanks friend for the share


Pure2raw twins July 14, 2011 at 6:22 PM

i have a serious love hate relationship with pistols…i can only do five haha working on more

loved the video!! workout sounds great, might have to give it a try


Chuck July 13, 2011 at 9:13 PM

Great video Lori! Pistols are so hard!


Kris @Krazy_Kris July 13, 2011 at 6:18 PM

This is SOOOOOOO a Sonjia workout – have you been conspiring with her? LOVE THESE! today we did stairs with press, wall ball, single leg lunge + curl, etc etc. Everything is compound compound – LOVE THEM!

Reply July 13, 2011 at 12:59 PM

great workout im definitely going to try it! i love finding new always post good ones!


Lauren @ WWoB July 13, 2011 at 7:41 AM

Bookmarked. (I have a whole section of your workouts in my bookmarks folder – and Ive done several!) They rock.


Kelly July 13, 2011 at 6:30 AM

Awesome!!! I love all your workouts and the video was good…killer legs honey! 🙂


Lori July 13, 2011 at 7:01 AM

I love you, Kelly 😉


Katie July 13, 2011 at 6:26 AM

I would so fall on my face doing those pistols. It would be funny to watch though. 😉


Kat July 13, 2011 at 6:24 AM

Ok so not only are you making me do burpess, but you want me to throw a pushup in there too? Good lord lady are you TRYING to murder me? 😉
Totally rockin workout girl. You KNOW I will be giving this one a go! And I LOVE finishing my weight sesh off with tabata sessions!!


Sharelle @ essential-ingredient July 13, 2011 at 5:42 AM

is there an alternative for the squat and row if you don’t have access to a machine? maybe a deadlift with bent over row.. would that be a good substitution?

awesome workout! i love tabatas.
– Sharelle


Lori July 13, 2011 at 7:00 AM

Hi Sharelle! Great question-

A deadlift into a bent over row would work perfect! You could even just do the bent over rows- but the deadlift added in will make it a bit more challenging- really boosting your metabolism!

Thanks! I hope you try the workout!


lindsay July 13, 2011 at 4:11 AM

oh awesome!! nice workout lady! tabatas are TOUGH!
hope you are doing well. Hows your dad?


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