" For max reps at each station: "
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses
" The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations."
Men: 35-lb. dumbbells
Women: 25-lb. dumbbells
Post reps completed for each exercise to comments.
Scaling:
Choose dumbbells that are light enough that you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.
Intermediate Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses
Men: 25-lb. dumbbells
Women: 15-lb. dumbbells
Beginner Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses
Men: 15-lb. dumbbells
Women: 10-lb. dumbbells