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Circular Tabata-workout for Home

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal of the same level for home workouts.

Replacement in the appMetalwork
  • Fat Burning
  • Beginner
  • Home
  • 24 workouts
  • ~40 min
Start it in the appProgram structure
  • GoalFat Burning
  • LevelBeginner
  • WhereHome
  • Workouts6
  • One workout~12 min
  • ForEveryone

Workout A

9 exercises · ~12 min

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

  1. 01Bodyweight SquatQuads4 × 10–21bodyweight
  2. Superset4 roundsexercises back to back without rest
    1. 02CrunchesAbs× 1–20bodyweight
    2. 03PushupsChest× 30–32bodyweight
    3. 04Butt-UpsAbs× 12–153 roundsbodyweight
  3. Superset3 roundsexercises back to back without rest
    1. 05BurpeeQuads× 10–13bodyweight
    2. 06SupermanLower Back× 1–15bodyweight
    3. 07Split SquatsHamstrings× 10–15bodyweight
    4. 08Butt Lift (Bridge)Glutes× 1–14bodyweight
  4. 09Mountain Climber1 × 8bodyweight

All workouts in the program

6 sessions over ~1 week, 6 per week. 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

hardereasierWorkout 1 (A)Workout 2 (A)Workout 3 (A)Workout 4 (A)Workout 5 (A)Workout 6 (A)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: average

Workout number

AtletIQ app

Start “Metalwork” 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 24 workouts of “Metalwork”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
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