This Tabata training routine for figure or bikini competition prep uses bodyweight and weights so it can be used as a combined weights and cardio workout, or you can use it as a finisher after your regular weight training session. If you decided to use it as a finisher, you might need to cut this workout in half or even a third since it is a beast! Also, feel free to switch up the exercises. This is can be used as a template so get creative!Before you begin, make sure you read the article that explains Tabata training if you haven’t done so already.Tabata Routine #4 (45 minutes)Round 1Chest DB press with leg lifts – 20 secondsRest – 10 seconds (optional rest)Pushups – 20 secondsRest – 10 secondsRepeat 8 times1 minute breakRound 2Alternating Back DB rows in plank position with pushup/ pull ups work– 20 secondsRest – 10 seconds (optional rest)Bicep curl/jump squats (Squat, do bicep curls, drop dumbbells and jump then repeat) – 20 secondsRest – 10 secondsRepeat 8 times1 minute breakRound 3Shoulder DB press/Jump squat ( jump into a squat, do a press and come down to drop dumbbells, then jump again and repeat – 20 secondsRest – 10 seconds (optional rest)Pushups with alternating shoulder taps – 20 secondsRest – 10 secondsRepeat 8 times1 minute breakRound 4Modified clapping pushups – 20 secondsRest -10 seconds (optional rest)Medicine Ball twists (feet up) – 20 secondsRest – 10 secondsRepeat 8 times1 minute breakRound 5Kettlebell or DB swings – 20 secondsRest – 10 seconds (optional rest)Squat to upright row (DB or Barbell) – 20 secondsRest -10 secondsRepeat 8 times1 minute breakHow did you like this workout?

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Tabata Training for figure competition #4 | Figure Diva Fitness