You are invited to free Tabata circuit workouts live with Coach Trina during our isolation at home.  We are offering paid workouts on our schedule here and quickie workouts here. In Studio classes moved Online. Same great workouts and service while at home. Click here for more of these workouts and for healthy recipes that can help you lose weight, inches, body fat and most of all stay healthy.

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butts-gutts-iconTabata Circuit #2 “Rev it Up”

Warm up, Tabata rounds, cool down stretch and discussion.  You can fast forward, rewind. Grab these Fit Traveller Workouts if you are strapped for time or equipment.  Download these workouts and save to your computer or phone.  Grab dish rags, cut up old t-shirts and let’s move however you can.

Press play and do it with me


#1 Squat Jacks / #2 Football runs

Alternate move #1 and #2 for 8 rounds total

#3 Monster walk / #4 Kick Stand Lunge

Alternate between monster walk and kick stand lunge.  Be sure to do one set on the right leg and then the left. 8 rounds total.

Trina’s Trainer Tips

  • Consult your physician before you start any new exercise program
  • Always warm up first for 5-10 minutes, dynamic stretches and foam roll if possible *goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
  • Preform each rep with good form, technique, full range of motion and work within your limits
  • Take it at your own pace, start slow if you are new or getting back into fitness
  • Listen to your body
  • Never work through pain, progression is the goal
  • Never sacrifice form for speed
  • Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
  • Schedule your workouts as an appointment in your calendar, read How to Do this here
  • Rest days are important and stretching is a must
  • Perform 8 rounds total.  Always warm up first.
  • Use hashtag #Fit4Females to tag us on social media so we can find you.

What you Need for the Quick Workout

  • A scarf, dish rags, old cut up dish rags for a little resistance
  • Mat or towel
  • Water

Check out my 10 Day Lean and Clean for workouts, recipes and more.


Tabata Circuit #2 “Booty HIIT”


#1 Squat pulses x 3 and one knee driver alternating / #2 Lateral skaters

Alternate move #1 and #2 for 8 rounds total for 4 minutes.  Take a 60 second rest then perform #3 and #4.

#3 Big arm wheels x 3 and then fast run on the spot feet / #4 Arm circles x 8 – Jumping Jacks x 8

Alternate move #1 and #2 for 8 rounds total for 4 minutes.  Take a 60 second rest then perform #3 and #4.

This is exactly why you should do Tabata and HIIT Training.

The reason I dish out so much free content here is because I want you to better your life and health.

xo Trina

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Meet us in Person

Join us in Studio for a FREE Women’s Only Boot Camp or Stroller Fitness Workout. *All classes are Online temporarily as of March 17, 2020 due to COVID-19 virus.

Drop me a comment below about what body parts you would like to work on and I will pump out a video for you.

Here is where you stay updated on COVID-19 coronavirus if you are in Canada

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