This is an advanced Tabata (level 3) program that incorporates high intensity intervals and forces your body to push harder than normal. You will also have two cardio sessions mixed into the week (denoted by the days of the week, Tue/Fri). Tabata is a type of high intensity cardiovascular training that incorporates 20 seconds of work for the exercise followed by 10 seconds of rest. So for each round, you will perform about 3 minutes of exercise. Why This Routine Works Tabata style training works through strengthening your muscles through body weight movements, keeping up high intensity to increase your heart rate similar to the effects of cardio workouts. By performing tabata training methods daily, you can improve your endurance, strengthen your muscles and stimulate fat loss. You can do this routine on its own at any point of the day, or you can fit it into almost any other fitness program that you are following to increase your cardio vascular exercise. Workout Split As stated above, Tabata routines are performed within a cycle thus you will perform round 1 first until you complete all rounds finishing with round 5. Advanced Tabata Routine Training Format Round 1 Total Workout Time : 2 Minutes 40 Seconds Round 1 Total Rest Time : 1 Minute and 20 seconds Round 2 Total Workout Time : 2 Minutes 40 Seconds Round 2 Total Rest Time : 1 Minute and 20 seconds Round 3 Total Workout Time : 2 Minutes 40 Seconds Round 3 Total Rest Time : 1 Minute and 20 seconds Round 4 Total Workout Time : 2 Minutes 40 Seconds Round 4 Total Rest Time : 1 Minute and 20 seconds Round 5 Total Workout Time : 2 Minutes 40 Seconds Round 5 Total Rest Time : 1 Minute and 20 seconds Equipment Used Bench Weight Plate Nutrition Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.