This is the Tabata C workout from the Bodyweight Tabata plan. It trains Quads, Shoulders, Glutes and Core across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Box Jump while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Box Jump | 3 × 12 |
 Pike Push-Up | 3 × 12 |
 Hip Thrust | 3 × 12 |
 Mountain Climber | 3 × 20 |
 V Up | 3 × 20 |
 High Knee Skips | 3 × 20 |
