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Whiteboard with the workout Single File

Single File

23 minTabataConditioning

Rhythm Tabata: 8 × 20 s work / 10 s rest per exercise · 1 min recovery after each exercise

Equipment

  • Bodyweight
  • Box

Videos

Video: coming soon

Follow-along: I train with you in real time. Timer video: just the rhythm with audio cues. Videos are only linked – YouTube loads only when you click.

The exercises

  1. 1. Step-Up

    Bodyweight + Box

    Step up onto a box or step, stand fully upright at the top and step down with control.

    • Lower body
    • One side at a time
    More on this exercise – Step-Up

  2. 2. Single-Leg Glute Bridge

    Bodyweight

    Glute bridge on one leg with the other pointing up – keep the pelvis level.

    • Lower body
    • One side at a time
    More on this exercise – Single-Leg Glute Bridge

  3. 3. Single-Leg Deadlift

    Bodyweight

    Hinge forward on one leg while the other leg reaches back – balance, glutes and hamstrings.

    • Lower body
    • One side at a time
    More on this exercise – Single-Leg Deadlift

  4. 4. Side Lunge

    Bodyweight

    Side lunge with a strong push back to the centre – legs, glutes and inner thighs.

    • Lower body
    • One side at a time
    More on this exercise – Side Lunge

  5. 5. Lateral Lunge

    Bodyweight

    Big step to the side, sit into the hip of the bent leg while the other leg stays straight.

    • Lower body
    • One side at a time
    More on this exercise – Lateral Lunge

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.