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4-Minute Tabata Workout to Boost Your Power and Agility

If your dream is to make box jumps and burpees look insanely easy or to go full-out American Ninja Warrior at your next obstacle race, you have to have some power in your muscles and some body-awareness in your brain. That's where this Tabata workout from trainer Kaisa Keranen (@KaisaFit, from our 30-Day Tabata Challenge) comes in. The first move will work your balance and single-legged explosiveness. The second will test your core strength and force you to be quick on your toes. The third will cultivate your power and agility, and the fourth will fine-tune your core strength and coordination. Altogether, it's a burns-so-good workout that will have you huffing and puffing (and feeling like an athlete) in 4 minutes flat. (Tomorrow, try this one, which is just as tough.)

How It Works: Do as many reps as possible (AMRAP) of each move for 20 seconds, then rest for 10 seconds. Repeat the circuit 2 to 4 times.

Single-Leg Hop to Warrior III

A. Stand on left leg.
B. Hinge at hips to lean forward, torso parallel to the ground. Extend arms forward, palms facing in, and let right leg kick up behind you, parallel to ground (warrior III).
C. Lift chest and swing right leg down and forward. Pull right leg into a high knee while hopping on left leg, and pull arms into a running motion with left arm forward and right arm back.
D. Land on the left leg, and immediately extend out to warrior III to begin the next rep.

Do AMRAP for 20 seconds; rest for 10 seconds. Do every other set on the opposite side.

Push-Up Hold with In/Out Feet Jump

A. Begin in high plank position, feet hip-width apart and shoulders over wrists.
B. Lower into a push-up, chest hovering just off the ground. Holding this position, jump feet out wide, then back together.
C. Press chest away from floor to return to start.

Do AMRAP for 20 seconds; rest for 10 seconds.

Broad Jump with Backwards Ice Skaters

A. Stand with feet hip-width apart.
B. Swing arms back, bend knees, and jump explosively forward as far as possible. Land with soft knees.
C. Jump slightly backwards and to the right, landing on right leg only. Then jump backwards and to the left, landing on left leg only.
D. Repeat until back at start, jumping feet together to begin the next rep.

Do AMRAP for 20 seconds; rest for 10 seconds.

Rotating Plank to Toe Tap

A. Begin in high plank position. Extend right arm forward, biceps next to ear.
B. Lift right leg and extend to side, rotating hip to the right and tapping toe with right hand.
B. Return to start and repeat.

Do AMRAP for 20 seconds; rest for 10 seconds. Do every other set on the opposite side.

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