Program Overview
David gives a quick overview of the program and what to expect in the coming 8 weeks.
Week 1
Chest
We start off the week with our focus on the chest. A set of upper body exercises that targets our arms, chest, and shoulders. Equipment Required: None Normal Pushup Diamond Pushup Shoulder Tap Wide Pushups Alternate Pushups
Back
The focus today is to strengthen our upper body. We get into the workout routines for our back and glutes, while toughening our core. Equipment Required: None Superheros Bridges/Hip Thrusts Superheros Alternating Cobra Slides Bird Dogs
Legs
We're going to approach day 3 with warm-ups that ease into an introduction to lower body routines and working our calves, legs, glutes & hamstrings. Equipment Required: None Lunges Squats Skater Lunges Burpees Mountain Climbers
Arms
Stronger arms mean everyday tasks become easier! David takes us through some basic arm workouts to work our biceps, triceps and forearms.
Shoulders
Today is about shoulders, a part of our body used in a daily activity like lifting weights, or in athletics. We will be strengthening our arms and working out our back. Equipment Required: None Prone Shoulder Rotation R Side Plank L Side Plank L-Shoulder Pushup Overhead Reaches
Full Body
The first week is all about perfecting postures. We are introduced to some full-body workouts to sum up the week. Equipment Required: None Burpees Jumping Jacks Plank Shoulder Touches Mountain Climbers Lunges
Week 2
Chest
In week 2, David focuses on breaking through and pushing our form, with routines to target upper body muscles in our chest, arms, shoulders and back. Equipment Required: None Normal Pushup Diamond Pushup Shoulder Tap Wide Pushups Alternate Pushups
Back
Day 2 is back day! We'll go through a series of exercises that help us strengthen our core and back. It's all about doing as many reps as possible! Equipment Required: None Superheros Bridges/Hip Thrusts Superheros Alternating Cobra Slides Bird Dogs
Legs
We're really working our legs today. Today's workout under David's guidance is going to help you burn more calories and tone our muscles. Equipment Required : None Lunges Squats Skater Lunges Burpees Mountian Climbers
Arms
Time to take charge. We're working on our forearms, triceps and biceps, along with shoulders and complementing muscle groups in this week's arm workout. Equipment Required: Chair and Socks Leg Lift Arm Curls Dips Leg Lift Arm Curls Dips Diamond Pushups
Shoulders
This day is designed especially for shoulders. These exercises are meant to toughen our shoulders and other body parts related to them like arms, back and chest. Equipment Required: None Prone Shoulder Rotation R Side Plank L Side Plank L-Shoulder Pushup Overhead Reaches
Full Body
Our week ends with full-body exercises, to get the most out of your body in the shortest possible time. Get ready for an intense full-body workout! Equipment Required: None Burpees Jumping Jacks Plank Shoulder Touches Mountain Climbers Lunges
Week 3
Chest
In week 3, David takes it a step up by increasing the intensity of exercises, cutting down the rest time between sets. Let's kick off with chest day! Equipment Required : None Normal Pushup Diamond Push Up Shoulder Tap Wide Pushups Alternate Push Ups
Back
It's back day. We crank up the intensity with as many reps as possible, targeting our back and related muscle groups in our legs, shoulders and hips. Equipment Required : None Superheros Bridges/Hip Thrusts Superheros Alternating Cobra Slides Bird Dogs
Legs
Shrinking rest time is the motto of the week, and we're stepping it up with our leg workout today, paying special attention to our connective tissues. Equipment Required : None Lunges Squats Skater Lunges Burpees Mountain Climbers
Arms
We're going to be working and perfecting isolation of muscle groups in our biceps and triceps through today's arm workout day. Equipment Required: Chair and Sock Leg Lift Arm Curls Dips Leg Lift Arm Curls Dips Diamond Pushups
Shoulders
We're on day 5 of week 3, focusing on our shoulders and toughening them through as many reps as we can do, with reduced interval time in between. Equipment Required : None Leg Lift Arm Curls Dips Leg Lift Arm Curls Dips Diamond Pushups
Full Body
We conclude week 3 with a full body workout, and we're getting used to pushing the limits with shorter breaks between reps. Let's put our learning to use! Equipment Required : None Burpees Jumping Jacks Plank Shoulder Touches Mountain Climbers Lunges
Week 4
Chest
We're crunching rest time, and we're increasing the effort this week! We're starting off with chest exercises to improve our upper body strength on day 1 Equipment Required : None Normal Pushup Diamond Push Up Shoulder Tap Wide Pushups Alternate Push Ups
Back
The intensity increases, and that's what Tabatha is about! We're targeting back exercises, with David's guiding us through today and working those muscles. Equipment Required : None Superheros Bridges/Hip Thrusts Superheros Alternating Cobra Slides Bird Dogs
Legs
It's day 3, and leg day is here! We're reducing the rest period to get the most out of your drill. Let's work those calves, hamstrings, and thighs! Equipment Required : None Lunges Squats Skater Lunges Burpees Mountain Climbers
Arms
Today's arm workout is designed this to maximise the burn and intensity for those arms. We're targeting different muscle groups in and around our arms. Equipment Required: Chair and Sock Leg Lift Arm Curls Dips Leg Lift Arm Curls Dips Diamond Pushups
Shoulders
We're doing as many reps as possible on shoulder day, while simultaneously working our core through a series of exercises to get the best out of our body. Equipment Required : None Prone Shoulder Rotation R Side Plank L Side Plank L-Shoulder Pushup Overhead Reaches
Full Body
We're ending our fourth week like bosses, and David steps up our full body routine with the decreased rep time. It's time to push ourselves like never before! Equipment Required : None Burpees Jumping Jacks Plank Shoulder Touches Mountain Climbers Lunges
Week 5
Chest
We're on day 1 of week 5, and we're going to introduce a few new elements to this part of our program, also increasing the intensity on our chest exercises. Equipment Required : None Normal Pushup Diamond Pushup Wide Pushups Shoulder Tap Alternate Push Ups Plank Right Side Plank Left Side Plank 30 Leg Lifts
Back
We're going to revitalize our posterior chain and work on our glutes, hamstrings, calves, and back, working as one and strengthening our core. Equipment Required : None Superheroes Superheroes Alternating Bridges /Hip Thrust Cobra slides Bird Dogs Plank Right Side Plank Left Side Plank 30 Sit-ups
Legs
Leg day is back! Burn calories, feel strong and get a sense of accomplishment through this sequence of exercises aimed at your legs and thighs. Equipment Required : None Lunges Squats Skater Lunges Burpees Mountain Climbers Plank Right Side Plank Left Side Plank 30 Leg Lifts
Arms
It's day 4! We discuss healthy arms and their benefits, increasing the intensity with as many reps as possible, and shorter breaks in between! Equipment Required: Chair and Sock Leg Lift arm curls Dips Diamond Push Ups Plank Right Side Plank Left Side Plank 30 Sit-ups
Shoulders
We've added some complexity and challenges on your part. Let's do this weeks intense shoulder session aimed to burn fat and sculpt your arms. Equipment Required : None Prone shoulder rotation Right Side Plank Left Side Plank L-Shoulder pushup Overhead reaches Plank 30 Leg Lifts
Full Body
We're wrapping up week 5! While we learn to exert energy and create profound changes in our bodies, we reduce the rest time for a powerful full body workout. Equipment Required : None Burpees Jumping Jacks Plank Shoulder Touches Mountain Climbers Lunges Plank Right Side Plank Left Side Plank 30 Sit-ups
Week 6
Chest
We're feeling more accomplished than ever on our return to chest workouts in week 6! We're focusing on our upper body to make our chest heavy duty, so let's go. Equipment Required : None Normal Pushup, Thigh taps Diamond Pushup, Shoulder taps Wide Pushups Shoulder Tap, Pointers Plank Ups Plank Right Side Plank Left Side Plank 30 Leg Lifts
Back
We're working on variations of the basic routines we've worked on so far. Today's designed to tap into hardcore back workouts, targeting muscles in our back. Equipment Required : None Superheroes Skull Touch Superheroes Alternating Bridges/Hip Thrust Alternate Sides Cobra Slides/Superhero supersets Bird Dogs/Knee Elbow Plank Right Side Plank Left Side Plank 30 Sit-ups
Legs
As many reps as possible, from the very beginning! We're getting back to our leg workouts, again amping up the intensity and working our full legs Equipment Required : None Lunges Squats/Half Squat Combo Skater Lunges/Plyo Hops Burpees High Knees Mountain Climbers Crossovers Plank Right Side Plank Left Side Plank 30 Leg Lifts
Arms
We're on day 4 of week 6. You know now that toned arms are a great boost of confidence, and we're going to fix up those muscles today. Let's get to it! Equipment Required: Chair and Sock Leg Lift Arm Curls Plank Tri Extensions (both sides) Dips Diamond Push Ups Plank Right Side Plank Left Side Plank 30 Sit-ups
Shoulders
We're making some variations in our planks coupled a few more exercises to target our shoulder muscles and strengthen neighbouring muscle groups. Equipment Required : None Prone Shoulder Rotation Side Plank/High Knee Side Plank/High Knee L-Shoulder Pushup/Pike Plank Right Side Plank Left Side Plank 30 Leg Lifts
Full Body
Week 6 comes to an end, and we take on the challenge of a few full-body workouts to push ourselves and end the week on a high! Equipment Required : None Burpees/Mountain Climbers Combo Squat Jacks Plank Shoulder Touches/Leg Touches Mountain Climbers/Crossovers Lunge Jacks Plank Right Side Plank Left Side Plank 30 Sit-ups
Week 7
Chest
We're almost there! Take a moment to be grateful, and let's add some elements like planks, push ups, and more to maintain our physique and push ourselves! Equipment Required : None Normal Pushup, Thigh taps Diamond Pushup, Shoulder taps Wide Pushups Shoulder Tap, Pointers Plank Ups Plank Right Side Plank Left Side Plank 30 Leg Lifts
Back
Reflect on every step you've taken so far and reinforce positive action! We're introducing active rest between sets, and working on our back muscles. Equipment Required : None Superheroes Skull Touch Superheroes Alternating Bridges/Hip Thrust Alternate Sides Cobra Slides/Superhero supersets Bird Dogs/Knee Elbow Plank Right Side Plank Left Side Plank 30 Sit-ups
Legs
It's leg day! Let's stay focused on making the best our of today's session working on our legs, boosting the power in our calves, feet, thighs and hamstrings. Equipment Required : None Lunges Squats/Half Squat Combo Skater Lunges/Plyo Hops Burpees High Knees Mountain Climbers Crossovers Plank Right Side Plank Left Side Plank 30 Leg Lifts
Arms
It's day 4, and we're talking arms. Let's get to our set of 5 routines to work on all aspects of our arms that come handy and make a lasting impression! Equipment Required: Chair and Sock Leg Lift Arm Curls Plank Tri Extensions (both sides) Dips Diamond Push Ups Plank Right Side Plank Left Side Plank 30 Sit-ups
Shoulders
We're more than halfway through week 7, and we're targeting our shoulder muscles and surrounding muscle groups with our improved and modified workout regime! Equipment Required : None Prone Shoulder Rotation Side Plank/High Knee Side Plank/High Knee L-Shoulder Pushup/Pike Plank Right Side Plank Left Side Plank 30 Leg Lifts
Full Body
It's that time of the week when we're combining different exercises from across our weeks so far, going straight for a full body workout! Equipment Required : None Burpees/Mountain Climbers Combo Squat Jacks Plank Shoulder Touches/Leg Touches Mountain Climbers/Crossovers Lunge Jacks Plank Right Side Plank Left Side Plank 30 Sit-ups
Week 8
Chest
We've made it to our final week of the Tabatha Home Body workout, and let's finish this week with confidence and finesse. It's chest day, so let's get to it! Equipment Required : None Normal Pushup, Thigh taps Diamond Pushup, Shoulder taps Wide Pushups Shoulder Tap, Pointers Plank Ups Plank Right Side Plank Left Side Plank 30 Leg Lifts
Back
It's day 2 in our eighth week of the program, and we're applying all we've learned so far. We're in for as many reps as possible, working our back muscles. Equipment Required : None Superheroes Skull Touch Superheroes Alternating Bridges/Hip Thrust Alternate Sides Cobra Slides/Superhero supersets Bird Dogs/Knee Elbow Plank Right Side Plank Left Side Plank 30 Sit-ups
Legs
We're back to the largest muscle group - our legs, burning up some major calories working them! We're going to start by safely warming up our connective tissues. Equipment Required : None Lunges Squats/Half Squat Combo Skater Lunges/Plyo Hops Burpees High Knees Mountain Climbers Crossovers Plank Right Side Plank Left Side Plank 30 Leg Lifts
Arms
It's arms day, and we're training our arms and secondary muscles involved in the process to withstand high-intensity workouts, sculpting them to perfection.. Equipment Required: Chair and Sock Leg Lift Arm Curls Plank Tri Extensions (both sides) Dips Diamond Push Ups Plank Right Side Plank Left Side Plank 30 Sit-ups
Shoulders
We're almost done, and we're down to our shoulders today. Let's give it a good go with exercises working our shoulders, chest and upper back muscles. Equipment Required : None Prone Shoulder Rotation Side Plank/High Knee Side Plank/High Knee L-Shoulder Pushup/Pike Plank Right Side Plank Left Side Plank 30 Leg Lifts
Full Body
It's the final day of our full body workout! We're generating muscle cells as we go by diminishing our excess fat, and we wrap up the program today. Equipment Required : None Prone Shoulder Rotation Side Plank/High Knee Side Plank/High Knee L-Shoulder Pushup/Pike Plank Right Side Plank Left Side Plank 30 Leg Lifts
Program Completion
Thank You!
Congratulations! You've made it to the end of the Tabatha Home Body workout, and we hope you've reaped the benefits of your time spent. Stay fit, body and mind!
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