Think you have upper-body strength checked off your fitness list? This intense upper-body challenge will make you think again.

This five-part routine from Prince Brathwaite, personal trainer and founder of Trooper Fitness, combines high-intensity Tabata sessions with muscle-forging abs moves to create the ultimate cardio and core-building workout.


In a conventional Tabata set, you'll do 8 rounds, with each round consisting of 20 seconds of work and 10 seconds of rest. For the Tabata sets with 2 listed exercises, you'll do a round of the first exercise, then a round of the second, alternating exercises until you've completed 8 total rounds (4 of each exercise).

Part D of this routine is done as conventional straight sets.

For more cardio and core work

Check out our favorite 10 bodyweight abs exercises you’ve never tried, our 15-minute HIIT workout to target abs, and our 10 HIIT workouts you can do at home.

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