Tabatas

Tabata pullups 4 min (scale with Jumping pullups NOT negatives)

1 min Rest.

Tabata pushups 4 min

1 min Rest.

Tabata situps 4 min

1 min Rest

Tabata squats 4 min

Dr. Tabata discovered that 20 seconds of work at a high intensity with 10 seconds rest was a great way to develop both aerobic and anaerobic capacity.  It works like this 20 seconds of work 10 seconds rest repeated 8 times.  Thats a total of four minutes.  Your score can calculated 2 ways: 1) lowest number of reps of any one set; 2) total number of reps for the full time.  The first method is preferable as the intensity needs to be high and the second method may encourage some one to pace themselves defeating the purpose of the training.   Do this within your limits be that range of motion or scaled exercises.  Likely you will need to scale the pullups and pushups.  Keep the same scaled movement throughout.

Position a clock so you see the second to keep track of the time.  you start your work on the 12 and the 6 resting at the 4 and the 10.  If you have a blackberry or Ipod touch/iphone there are apps that can be downloaded with a tabata/interval timer.