For this intermediate workout, we are going to use weighted exercises. Complete a 5-10 minute warmup before beginning.
You will need to choose weights that allow 10-20 repetitions per set in each Tabata.
Start light on Day 1 and increase load as your work capacity increases, but not to the point where your form suffers.
It is imperative that these movements be performed flawlessly. If your form starts to fail, decreased your weights.