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Lighthouse

23 minTabataConditioning

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

Equipment

• Dumbbells
• Kettlebell

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. Overhead Carry

   Kettlebell / Dumbbells

   Hold the weight overhead with a straight arm and walk – shoulder stability and an upright trunk.

   • Core
   • Hold (isometric)
   More on this exercise – Overhead Carry

2. 2. Single-Leg Deadlift

   Kettlebell / Dumbbells

   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

3. 3. Russian Twist

   Dumbbells / Kettlebell

   Seated, leaning back slightly: rotate to each side – the movement comes from the trunk, not the arms.

   • Core
   • Rotation
   More on this exercise – Russian Twist

4. 4. Glute Bridge

   Dumbbells / Kettlebell

   Lie on your back, feet planted: drive the hips up until knees, hips and shoulders form a line – squeeze the glutes.

   • Lower body
   More on this exercise – Glute Bridge

5. 5. Clean and Press

   Kettlebell / Dumbbells

   Clean into the rack position, then press overhead – strength and coordination in one movement.

   • Upper body
   More on this exercise – Clean and Press

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