Starting with a cardio Tabata you'll torch some calories and work the legs. Low and high-impact options are shown so this Tabata is all-levels friendly!

Once we are nice and warm and sweaty you'll move into an AWESOME ab EMOM (every minute-on-the-minute) for 10 rounds of ab-burning fun.

Beginner and osteo-friendly options are shown during this section with a chair.

Day 11 of the 12-Days of Christmas Challenge.

Tools: a chair if you're a beginner

5 x 20sec
Repeater knee
Repeater knee
Squat & squat jump (alt: squat to squat pulse)
Squat jacks (alt: low-impact squat jacks)

Ab EMOM:
10x
8 a leg mountain climbers
8 a leg plank tap outs
8 ea side bicycle crunches

Pre-hab exercise for the low back:
Bird dog

00:00 Introduction
01:19 Warm-up
05:14 Low or high impact Tabata workout
15:22 Cool-down
18:36 Ab EMOM
28:08 Bird dog & stretches