Each for reps:

Tabata Push ups
Tabata KB swing 53/35
Tabata Butterfly Sit up
Tabata Burpee

For those of you in the know this is old had, but for you newer folks listen up:

Dr. Izumi Tabata was an Exercise Physiologist researching optimal work to rest ratios to maximize both AEROBIC and ANAEROBIC development.

His research in elite cyclists showed that a 20 second work period followed by 10 second rest was the best way to develop both capacities.

From this research the Tabata protocol was born.

Today we’ll be using it to work on your push ups, swings, sit ups and burpees but there are innumerable ways to put Tabata to use in your fitness.