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Need for Speed. Tabata training with dumbbells

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal for gym workouts.

Replacement in the appThe Thaw
  • Maintenance
  • Beginner
  • Gym
  • 16 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalMaintenance
  • LevelExperienced
  • WhereGym
  • Workouts18
  • One workout~18 min
  • ForEveryone

Workout A

8 exercises · ~18 min

The structure as it was in the app. Exercises link to technique, photos and video.

  1. Circuit workout3 roundsexercises back to back without rest, then a pause and the next round
    1. 01Bodyweight SquatQuads× 1bodyweight
    2. 02PushupsChest× 1bodyweight
    3. 03Sit-UpAbs× 1bodyweight
    4. 04PlankAbs× 1bodyweight
    5. 05BurpeeQuads× 1bodyweight
    6. 06Dumbbell Bicep CurlBiceps× 1weight from 1RM
    7. 07Standing Palms-In Dumbbell PressShoulders× 1weight from 1RM
    8. 08Stiff-Legged Dumbbell DeadliftHamstrings× 1weight from 1RM

All workouts in the program

18 sessions over ~5 weeks, 3–4 per week. Workouts A, B and C repeat in a loop, 6 times each. The program has been removed from the app, its workouts are no longer run.

Workout intensity

The load of each session: higher means harder. average per round A–C

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (A)Workout 5 (B)Workout 6 (C)Workout 7 (A)Workout 8 (B)Workout 9 (C)Workout 10 (A)Workout 11 (B)Workout 12 (C)Workout 13 (A)Workout 14 (B)Workout 15 (C)Workout 16 (A)Workout 17 (B)Workout 18 (C)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: average

Workout number

AtletIQ app

Start “The Thaw” in the app

1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 16 workouts of “The Thaw”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
Download on theApp Store Get it onGoogle Play

About the program

Can brief training be effective? It can, if it is carried out using the Tabata method. High-speed rhythm workout, the athlete is subjected the maximum muscle tension and short-term respite in 4 minutes, but the acute stress reaction to that would active fat burning, a massive amount of hormones is released and athletic performance is increased.

More about the program

Ready to take part in a mad race for getting a cut body, toned muscles and inexhaustible stamina? Then don’t delay — get a pair of dumbbells and start.