Push up/Squat Jump
Alternate, 4 cycles of each
The Tabata protocol is the result of research by Izumi Tabata in an effort to find the most effective method of achieving maximum cardiovascular fitness. He discovered that 20 seconds of maximum effort with 10 seconds of rest performed 8 times yielded amazing results. I will post a workout daily, however I suggest that you don't perform this protocol daily. Timers are available from your smartphone's app store. You can also use the timer at http://www.speedbagforum.com/timer.html
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