20 MIN FULL BODY TABATA | Protocol 03: Core & Hip Power (With Timer)

⚡ EQUIPMENT NEEDED: 1–2x Dumbbells (Moderate Weight) + Mat ⚡ TARGET FOCUS: Metabolic Conditioning, Anti-Rotational Core & Lateral Hip Power Looking for an engineered, 20-minute full-body session to eliminate morning decision fatigue? Protocol 03 advances the APEX follow-along series with a high-density, multi-planar circuit. This session pairs sustained lower-body time under tension, alternating upper-body push capacity, dynamic rotational core recruitment, and dedicated gluteal/hip abductor stability into a strict Tabata protocol. Built-in interval timers, round tracking, and next-movement previews let you hit play, lock into the work rate, and get elite conditioning done before your day begins. ━━━━━━━━━━━━━━━━━━━━━━━ ⚡ WORKOUT BREAKDOWN • Protocol: Classic Tabata (20s Work / 10s Rest × 8 Rounds per movement) • Format: 4 Compound Movements | 90s Recovery between blocks • Total Time: ~20 Minutes THE 4 MOVEMENTS: 1. No-Stand Half Burpees (Sustained Quad/Trunk Tension & Explosive Ground-to-Feet Transition) 2. Alternating Curl & Press (Anterior Chain Load, Unilateral Scapular Overhead Stability) 3. Rotational Running Man (High-Cadence Core Drive, Diagonal Transverse Engagement) 4. Elevated Clamshell Raises (Simultaneous Gluteus Medius Recruitment & Pelvic Stability) ━━━━━━━━━━━━━━━━━━━━━━━ ⏱️ TIMESTAMPS 0:00 - Protocol Brief & Setup 0:24 - Block 1: No-Stand Half Burpees (8 Rounds) 4:14 - Rest & Recovery (90s) 5:44 - Block 2: Alternating Curl & Press (8 Rounds) 9:34 - Rest & Recovery (90s) 11:04 - Block 3: Rotational Running Man (8 Rounds) 14:54 - Rest & Recovery (90s) 16:24 - Block 4: Elevated Clamshell Raises (8 Rounds) 20:14 - Cooldown & Session Wrap-Up ━━━━━━━━━━━━━━━━━━━━━━━ 🎯 ELEVATE YOUR TRAINING WITH APEX Looking to eliminate guesswork from your conditioning, strength, and longevity? APEX designs bespoke, data-driven training systems built around your lifestyle. 🔗 Apply for 1-on-1 Virtual Coaching: https://calendly.com/miguel-apexscien... 🔗 Explore Intelligent Training Systems: https://apexscience.co.za/ #Tabata #5AMClub #MorningWorkout #HIIT #APEXPerformance #Conditioning #CoreStrength