{"id":139553,"date":"2026-09-04T08:42:54","date_gmt":"2026-09-04T12:42:54","guid":{"rendered":"https:\/\/www.strongfitnessmag.com\/?p=139553"},"modified":"2026-09-04T08:42:56","modified_gmt":"2026-09-04T12:42:56","slug":"dacia-lucas-esmin-feliciano-tabata","status":"publish","type":"post","link":"https:\/\/www.strongfitnessmag.com\/training\/workouts\/dacia-lucas-esmin-feliciano-tabata\/","title":{"rendered":"Your 20-Minute Fitness Fix"},"content":{"rendered":"

\"Dacia

Ah, the dog days of summer. It\u2019s the time of year when it feels like anything can happen: work, travel, family gatherings, day trips galore. But whether you\u2019re home or away this season, you\u2019ll be able to carve out the time\u2014and find the motivation\u2014to work up a sweat with this simple series of bodyweight moves. <\/p>\n

Get a Tabata playlist ready and start your timer: you\u2019ll be working all-out for 20 seconds followed by a scant 10 seconds of rest. Trust us, it may look easy, but you\u2019ll be spent by the time your final set is behind you.<\/p>\n

Equipment<\/strong><\/p>\n

None!<\/p>\n

How to Do It<\/strong><\/p>\n

Each set has two no-equipment moves\u2014you\u2019ll alternate between the two exercises for a total of eight rounds in each set. Work as hard as you possibly can for the first exercise, trying to fit as many reps as possible into 20 seconds of work, before resting for 10 seconds. Do the second exercise in the same manner and continue, going back and forth between the exercises, for four minutes total. Rest for up to one minute between sets.<\/p>\n

<\/span> Tabata 1 <\/span><\/h3>\n

Work:<\/span> <\/span><\/strong>20 seconds,<\/strong><\/span> <\/strong>Rest:<\/span> <\/span><\/strong>10 seconds<\/span>, Number of rounds: <\/span><\/strong>Eight (four of each exercise)<\/span><\/h3>\n

 1a <\/span> Squat<\/strong> Jacks<\/strong><\/h4>\n

\"\"

Stand tall with your feet together and your arms at your sides. Jump your legs out wide, clapping your hands in front of your chest, then hop your feet back to the start. Continue for your set. <\/p>\n

 1b <\/span> Prisoner Squat<\/h4>\n

\"\"

Space your feet shoulder-width apart and place your hands behind your head. Push your hips back and bend your knees to squat, watching that your knees don\u2019t extend past your toes. Stand and repeat, maintaining a peppy pace.<\/p>\n

 Tabata 2 <\/span><\/h3>\n

Work:<\/span> <\/span><\/strong>20 seconds,<\/strong><\/span> <\/strong>Rest:<\/span> <\/span><\/strong>10 seconds<\/span>, Number of rounds: <\/span><\/strong>Eight (four of each exercise)<\/span><\/h3>\n

 2a <\/span> <\/span>Hand-Release Push-Up <\/span><\/h4>\n

\"\"

Get into a high plank position on the ground with your hands under your shoulders. Bend your arms to lower your chest to the ground, quickly lift your palms from the floor, then plant them and extend your arms to return to the start. <\/p>\n

 2b <\/span>Jump Squat<\/strong><\/h4>\n

\"\"

Stand with your feet under your shoulders. Squat down, bringing your hands together in front of your chest, then leap into the air, pushing your arms back to help propel you higher. Land softly with slightly bent knees, and immediately repeat.<\/p>\n

 Tabata 3 <\/span><\/h3>\n

Work:<\/span> <\/span><\/strong>20 seconds,<\/strong><\/span> <\/strong>Rest:<\/span> <\/span><\/strong>10 seconds<\/span>, Number of rounds: <\/span><\/strong>Eight (four of each exercise)<\/span><\/h3>\n

 3a <\/span>Reverse Lunge with Knee Drive<\/strong><\/h4>\n

\"\"

Start with your feet together. Take a big step back with one foot and bend both knees to lunge. As you return to the center, don\u2019t plant your foot; instead, raise your knee in front of your body. Immediately step that foot behind you once again, and repeat rapidly. During your next set, switch legs.<\/p>\n

<\/em><\/p>\n

 3b <\/span>Burpee<\/strong><\/h4>\n

\"\"

From a standing position, crouch down and place both hands on the ground. Jump your legs behind you, perform a push-up, then hop your feet back toward your hands. As you stand, jump as high as you can into the air. Land, and immediately repeat.<\/p>\n

<\/em><\/p>\n

 Tabata 4 <\/span><\/h3>\n

Work:<\/span> <\/span><\/strong>20 seconds,<\/strong><\/span> <\/strong>Rest:<\/span> <\/span><\/strong>10 seconds<\/span>, Number of rounds: <\/span><\/strong>Eight (four of each exercise)<\/span><\/h3>\n

 4a <\/span>Skaters<\/strong><\/h4>\n

\"\"

Bend your knees slightly, then jump to your right, landing on your right leg and sweeping your left leg behind you. Quickly jump in the same manner to the left, and continue for your set.<\/p>\n

<\/em><\/p>\n

 4b <\/span>Plank with Shoulder Tap<\/strong><\/h4>\n

\"\"

Get into a high plank position on the ground with your hands under your shoulders. Keep your core tight, shoulders stable, and hips level as you alternate tapping each shoulder with your opposite hand. <\/p>\n

<\/em><\/p>\n

Demonstrated by Dacia Lucas<\/a> and Esmin Feliciano<\/a><\/strong><\/p>\n

Photography by Paul Buceta<\/a><\/strong><\/p>\n

Hair and Makeup by Lori Fabrizio<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

We\u2019ve got you covered with this Tabata-inspired workout, which you can do absolutely anywhere.<\/p>\n","protected":false},"author":11335,"featured_media":139554,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":"","tve_updated_post":"

\"Dacia<\/a><\/span><\/div>
\t

Ah, the dog days of summer. It\u2019s the time of year when it feels like anything can happen: work, travel, family gatherings, day trips galore. But whether you\u2019re home or away this season, you\u2019ll be able to carve out the time\u2014and find the motivation\u2014to work up a sweat with this simple series of bodyweight moves. <\/p>

Get a Tabata playlist ready and start your timer: you\u2019ll be working all-out for 20 seconds followed by a scant 10 seconds of rest. Trust us, it may look easy, but you\u2019ll be spent by the time your final set is behind you.<\/p><\/div>

Equipment<\/strong><\/p>

None!<\/p>

How to Do It<\/strong><\/p>

Each set has two no-equipment moves\u2014you\u2019ll alternate between the two exercises for a total of eight rounds in each set. Work as hard as you possibly can for the first exercise, trying to fit as many reps as possible into 20 seconds of work, before resting for 10 seconds. Do the second exercise in the same manner and continue, going back and forth between the exercises, for four minutes total. Rest for up to one minute between sets.<\/p><\/div>

<\/span> Tabata 1 <\/span><\/h3>

Work:<\/span> <\/span><\/strong>20 seconds,<\/strong><\/span> <\/strong>Rest:<\/span> <\/span><\/strong>10 seconds<\/span>, Number of rounds: <\/span><\/strong>Eight (four of each exercise)<\/span><\/h3><\/div>

 1a <\/span> Squat<\/strong> Jacks<\/strong><\/h4><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Stand tall with your feet together and your arms at your sides. Jump your legs out wide, clapping your hands in front of your chest, then hop your feet back to the start. Continue for your set. <\/p><\/div><\/div><\/div><\/div><\/div>

 1b <\/span> Prisoner Squat<\/h4><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Space your feet shoulder-width apart and place your hands behind your head. Push your hips back and bend your knees to squat, watching that your knees don\u2019t extend past your toes. Stand and repeat, maintaining a peppy pace.<\/p><\/div><\/div><\/div><\/div><\/div>

\n\t
<\/div>\n\t

 Tabata 2 <\/span><\/h3>

Work:<\/span> <\/span><\/strong>20 seconds,<\/strong><\/span> <\/strong>Rest:<\/span> <\/span><\/strong>10 seconds<\/span>, Number of rounds: <\/span><\/strong>Eight (four of each exercise)<\/span><\/h3><\/div>

 2a <\/span> <\/span>Hand-Release Push-Up <\/span><\/h4><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div>
\"\"<\/span><\/div><\/div><\/div>

Get into a high plank position on the ground with your hands under your shoulders. Bend your arms to lower your chest to the ground, quickly lift your palms from the floor, then plant them and extend your arms to return to the start. <\/p><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

\n\t
<\/div>\n\t

 2b <\/span>\nJump Squat<\/strong><\/h4><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Stand with your feet under your shoulders. Squat down, bringing your hands together in front of your chest, then leap into the air, pushing your arms back to help propel you higher. Land softly with slightly bent knees, and immediately repeat.<\/p><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

 Tabata 3 <\/span><\/h3>

Work:<\/span> <\/span><\/strong>20 seconds,<\/strong><\/span> <\/strong>Rest:<\/span> <\/span><\/strong>10 seconds<\/span>, Number of rounds: <\/span><\/strong>Eight (four of each exercise)<\/span><\/h3><\/div>
\n\t
<\/div>\n\t

 3a <\/span>\nReverse Lunge with Knee Drive<\/strong><\/h4><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Start with your feet together. Take a big step back with one foot and bend both knees to lunge. As you return to the center, don\u2019t plant your foot; instead, raise your knee in front of your body. Immediately step that foot behind you once again, and repeat rapidly. During your next set, switch legs.<\/p>

<\/em><\/p><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

\n\t
<\/div>\n\t

 3b <\/span>\nBurpee<\/strong><\/h4><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div>

From a standing position, crouch down and place both hands on the ground. Jump your legs behind you, perform a push-up, then hop your feet back toward your hands. As you stand, jump as high as you can into the air. Land, and immediately repeat.<\/p>

<\/em><\/p><\/div>

 Tabata 4 <\/span><\/h3>

Work:<\/span> <\/span><\/strong>20 seconds,<\/strong><\/span> <\/strong>Rest:<\/span> <\/span><\/strong>10 seconds<\/span>, Number of rounds: <\/span><\/strong>Eight (four of each exercise)<\/span><\/h3><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>
\n\t
<\/div>\n\t

 4a <\/span>\nSkaters<\/strong><\/h4><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Bend your knees slightly, then jump to your right, landing on your right leg and sweeping your left leg behind you. Quickly jump in the same manner to the left, and continue for your set.<\/p>

<\/em><\/p><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

\n\t
<\/div>\n\t

 4b <\/span>\nPlank with Shoulder Tap<\/strong><\/h4><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div>

Get into a high plank position on the ground with your hands under your shoulders. Keep your core tight, shoulders stable, and hips level as you alternate tapping each shoulder with your opposite hand. <\/p>

<\/em><\/p><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

\n\t
\n<\/div>

Demonstrated by Dacia Lucas<\/a> and Esmin Feliciano<\/a><\/strong><\/p>

Photography by Paul Buceta<\/a><\/strong><\/p>

Hair and Makeup by Lori Fabrizio<\/a><\/strong><\/p><\/div>","tve_custom_css":"@media (min-width: 300px){[data-css=\"tve-u-19c73223191\"] { width: 696px; margin-bottom: 30px !important; margin-top: 1px !important; }:not(#tve) [data-css=\"tve-u-19c73313503\"] { font-size: 12px !important; }:not(#tve) [data-css=\"tve-u-19c73318795\"] { font-size: 12px !important; padding-bottom: 2px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-19c7352a4de\"] .tve_sep { width: 100%; background-image: url(\"data:image\/svg+xml;charset=utf8,%3Csvg version='1.1' xmlns='http:\/\/www.w3.org\/2000\/svg' xmlns:xlink='http:\/\/www.w3.org\/1999\/xlink' x='0px' y='0px' viewBox='0 0 9 3' style='enable-background:new 0 0 9 3;' xml:space='preserve'%3E%3Ccircle fill='rgb(66,66,66)' cx='4.5' cy='1.5' r='1.5'\/%3E%3C\/svg%3E\"); background-size: 3px 3px; --tve-applied-background-image: url(\"data:image\/svg+xml;charset=utf8,%3Csvg version='1.1' xmlns='http:\/\/www.w3.org\/2000\/svg' xmlns:xlink='http:\/\/www.w3.org\/1999\/xlink' x='0px' y='0px' viewBox='0 0 9 3' style='enable-background:new 0 0 9 3;' xml:space='preserve'%3E%3Ccircle fill='rgb(66,66,66)' cx='4.5' cy='1.5' r='1.5'\/%3E%3C\/svg%3E\"); height: 3px !important; }:not(#tve) [data-css=\"tve-u-19c73540594\"] { font-weight: var(--g-bold-weight,bold) !important; color: var(--tcb-color-11) !important; --tcb-applied-color: var$(--tcb-color-11) !important; --tve-applied-color: var$(--tcb-color-11) !important; padding-bottom: 4px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-19c73542caa\"] { --tcb-applied-color: var$(--tcb-color-3) !important; color: var(--tcb-color-3) !important; --tcb-text-highlight-color: var(--tcb-color-11) !important; }[data-css=\"tve-u-19c735604e3\"] { width: 1400px; margin-top: 0px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-19c7356ff6a\"] { --tcb-applied-color: var$(--tcb-color-3) !important; color: var(--tcb-color-3) !important; --tcb-text-highlight-color: var(--tcb-color-11) !important; }:not(#tve) [data-css=\"tve-u-19c73570915\"] { font-weight: var(--g-bold-weight,bold) !important; color: var(--tcb-color-11) !important; --tcb-applied-color: var$(--tcb-color-11) !important; --tve-applied-color: var$(--tcb-color-11) !important; padding-top: 26px !important; margin-top: 0px !important; padding-bottom: 4px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-19c7358f851\"] { width: 1400px; margin-top: 0px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-19c7358f851\"] .tve_image_frame { height: 292.394px; }:not(#tve) [data-css=\"tve-u-19c7374cf82\"] { font-size: 12px !important; padding-bottom: 3px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-19c7375a74d\"] { margin-top: -22px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-19c765624fd\"] { margin-top: -1.211px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-19c73223191\"] .tve_image_frame { height: 543.356px; }[data-css=\"tve-u-19d8cc5fd60\"] { --tve-border-width: 2px; --tve-border-radius: 30px; overflow: hidden; border: 2px solid var(--tcb-color-11) !important; --tve-applied-border: 2px solid var$(--tcb-color-11) !important; padding-left: 25px !important; padding-right: 25px !important; margin-bottom: 20px !important; border-radius: 30px !important; }[data-css=\"tve-u-19d8cc6f5d5\"] .tve_sep { width: 100%; border-width: 2px !important; border-color: rgb(199, 13, 23) !important; }[data-css=\"tve-u-19d8cc6f5d5\"] { padding-top: 0px !important; padding-bottom: 5px !important; }:not(#tve) [data-css=\"tve-u-19d8cc80ef2\"] { font-weight: var(--g-bold-weight,bold) !important; color: var(--tcb-color-11) !important; --tcb-applied-color: var$(--tcb-color-11) !important; --tve-applied-color: var$(--tcb-color-11) !important; padding-top: 26px !important; margin-top: 0px !important; padding-bottom: 4px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-19d8ccae4aa\"] .tve_sep { width: 100%; border-width: 2px !important; border-color: rgb(199, 13, 23) !important; }[data-css=\"tve-u-19d8ccae4aa\"] { padding-top: 0px !important; padding-bottom: 5px !important; }[data-css=\"tve-u-19d8ccd0b6e\"] { padding: 1px !important; margin-top: 10px !important; }:not(#tve) [data-css=\"tve-u-19d8cce6af7\"] { color: var(--tcb-color-1) !important; --tcb-applied-color: var$(--tcb-color-1) !important; --tve-applied-color: var$(--tcb-color-1) !important; }[data-css=\"tve-u-19d8cd20b33\"] { width: 1400px; margin-top: 0px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-19d8cd20b33\"] .tve_image_frame { height: 429.066px; }[data-css=\"tve-u-19d8cd20b36\"] { margin-top: -2.672px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-19d8cd22b0b\"] { width: 1400px; margin-top: 0px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-19d8cd22b0b\"] .tve_image_frame { height: 590.94px; }[data-css=\"tve-u-19d8cd22b0d\"] { margin-top: -25px; margin-left: 0px; width: 100% !important; max-width: none !important; }:not(#tve) [data-css=\"tve-u-19f117e2c2a\"] { padding-bottom: 0px !important; margin-bottom: 0px !important; padding-top: 24px !important; margin-top: 0px !important; }[data-css=\"tve-u-19f118c20c2\"] { max-width: 65.1%; }[data-css=\"tve-u-19f118c20c6\"] { max-width: 34.9%; }[data-css=\"tve-u-19f118c4968\"] { padding-top: 15px !important; padding-bottom: 0px !important; }[data-css=\"tve-u-19f118c4f07\"] { margin-top: 10px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-19f118d36e0\"] { --tcb-applied-color: var$(--tcb-color-3) !important; color: var(--tcb-color-3) !important; --tcb-text-highlight-color: var(--tcb-color-11) !important; }[data-css=\"tve-u-19f118d4564\"] { --tve-highlight-background: url(\"data:image\/svg+xml,\"); --tcb-text-highlight-color: #2ABB61 !important; }[data-css=\"tve-u-19f118d6e36\"] { --tve-highlight-background: url(\"data:image\/svg+xml,\"); --tcb-text-highlight-color: #2ABB61 !important; }[data-css=\"tve-u-19f11925afd\"] { margin-top: 0px !important; }[data-css=\"tve-u-19f11925e0c\"] { padding-top: 0px !important; padding-bottom: 0px !important; }:not(#tve) [data-css=\"tve-u-19f119792ae\"] { font-weight: var(--g-bold-weight,bold) !important; }[data-css=\"tve-u-1a068c932f5\"] { text-transform: uppercase !important; --tcb-text-highlight-color: var(--tcb-color-11) !important; --tcb-applied-color: var$(--tcb-color-3) !important; font-size: 22px !important; }[data-css=\"tve-u-1a068ca9e1c\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068caf1cf\"] { --tcb-applied-color: rgb(17,17,17) !important; color: rgb(17, 17, 17) !important; }[data-css=\"tve-u-1a068caf1d0\"] { --tcb-applied-color: rgb(17,17,17) !important; color: rgb(17, 17, 17) !important; }[data-css=\"tve-u-1a068cbb9de\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068cbb9e0\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068cbb9e1\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068cbb9e3\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068cbb9e4\"] { font-size: 16px !important; }:not(#tve) [data-css=\"tve-u-1a068cbbe16\"] { font-weight: var(--g-bold-weight,bold) !important; color: var(--tcb-color-3) !important; --tcb-applied-color: var$(--tcb-color-3) !important; --tve-applied-color: var$(--tcb-color-3) !important; padding-bottom: 0px !important; margin-bottom: 0px !important; }:not(#tve) [data-css=\"tve-u-1a068cbeebe\"] { padding-top: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-1a068cda2fc\"] { max-width: 65%; }[data-css=\"tve-u-1a068cda300\"] { max-width: 35%; }[data-css=\"tve-u-1a068cddda2\"] { width: 1400px; margin-top: 0px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-1a068cddda2\"] .tve_image_frame { height: 475.045px; }[data-css=\"tve-u-1a068cddda5\"] { margin-top: -40px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-19c735604e3\"] .tve_image_frame { height: 523.86px; }[data-css=\"tve-u-1a068cf2788\"] { margin-top: -11px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-1a068cf9975\"] { margin-top: 30px !important; }[data-css=\"tve-u-1a068d0ad66\"] { max-width: 65%; }[data-css=\"tve-u-1a068d0ad6a\"] { max-width: 35%; }[data-css=\"tve-u-1a068d1a5e4\"] { width: 1400px; margin-top: 10px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-1a068d1a5e4\"] .tve_image_frame { height: 157.608px; }[data-css=\"tve-u-1a068d1a5e7\"] { margin-top: -27px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-1a068d25fe1\"] { max-width: 65%; }[data-css=\"tve-u-1a068d25fe4\"] { max-width: 35%; }[data-css=\"tve-u-1a068d80ea6\"] { max-width: 65%; }[data-css=\"tve-u-1a068d80ea9\"] { max-width: 35%; }[data-css=\"tve-u-1a068d9be0a\"] { width: 1400px; }[data-css=\"tve-u-1a068d9be0a\"] .tve_image_frame { height: 354.376px; }[data-css=\"tve-u-1a068da2883\"] { margin-top: -3px; margin-left: 0px; width: 100% !important; max-width: none !important; }:not(#tve) [data-css=\"tve-u-1a068dbae01\"] { font-weight: var(--g-bold-weight,bold) !important; color: var(--tcb-color-11) !important; --tcb-applied-color: var$(--tcb-color-11) !important; --tve-applied-color: var$(--tcb-color-11) !important; padding-top: 0px !important; margin-top: 0px !important; padding-bottom: 4px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-1a068dc9bda\"] { padding: 1px !important; margin-top: 10px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-1a068dd50fd\"] { width: 1400px; margin-top: 0px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-1a068dd50fd\"] .tve_image_frame { height: 486.991px; }[data-css=\"tve-u-1a068dd5100\"] { margin-top: -62px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-1a068dd786f\"] { padding: 1px !important; margin-top: 10px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-1a068de0e55\"] { width: 1400px; }[data-css=\"tve-u-1a068de0e55\"] .tve_image_frame { height: 238.97px; }[data-css=\"tve-u-1a068de0e58\"] { margin-top: -14px; margin-left: 0px; width: 100% !important; max-width: none !important; }:not(#tve) [data-css=\"tve-u-1a068dfccfe\"] { font-weight: var(--g-bold-weight,bold) !important; color: var(--tcb-color-3) !important; --tcb-applied-color: var$(--tcb-color-3) !important; --tve-applied-color: var$(--tcb-color-3) !important; padding-bottom: 0px !important; margin-bottom: 0px !important; padding-top: 46px !important; margin-top: 0px !important; }[data-css=\"tve-u-1a068f9a00b\"] { text-transform: uppercase !important; --tcb-text-highlight-color: var(--tcb-color-11) !important; --tcb-applied-color: var$(--tcb-color-3) !important; font-size: 22px !important; }[data-css=\"tve-u-1a068f9a00c\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068f9a00e\"] { --tcb-applied-color: rgb(17,17,17) !important; color: rgb(17, 17, 17) !important; }[data-css=\"tve-u-1a068f9a00f\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068f9a011\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068f9a012\"] { --tcb-applied-color: rgb(17,17,17) !important; color: rgb(17, 17, 17) !important; }[data-css=\"tve-u-1a068f9a013\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068f9a015\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068f9a016\"] { font-size: 16px !important; }:not(#tve) [data-css=\"tve-u-1a068f9db74\"] { color: var(--tcb-color-11) !important; --tcb-applied-color: var$(--tcb-color-11) !important; --tve-applied-color: var$(--tcb-color-11) !important; padding-bottom: 0px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-1a068f9f9e0\"] { text-transform: uppercase !important; --tcb-text-highlight-color: var(--tcb-color-11) !important; --tcb-applied-color: var$(--tcb-color-3) !important; font-size: 21px !important; }[data-css=\"tve-u-1a068fa1b22\"] { text-transform: uppercase !important; --tcb-text-highlight-color: var(--tcb-color-11) !important; --tcb-applied-color: var$(--tcb-color-3) !important; font-size: 22px !important; }[data-css=\"tve-u-1a068fa1b24\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068fa1b25\"] { --tcb-applied-color: rgb(17,17,17) !important; color: rgb(17, 17, 17) !important; }[data-css=\"tve-u-1a068fa1b26\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068fa1b28\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068fa1b29\"] { --tcb-applied-color: rgb(17,17,17) !important; color: rgb(17, 17, 17) !important; }[data-css=\"tve-u-1a068fa1b2b\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068fa1b2c\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068fa1b2e\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068fa3b32\"] { text-transform: uppercase !important; --tcb-text-highlight-color: var(--tcb-color-11) !important; --tcb-applied-color: var$(--tcb-color-3) !important; font-size: 22px !important; }[data-css=\"tve-u-1a068fa3b33\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068fa3b35\"] { --tcb-applied-color: rgb(17,17,17) !important; color: rgb(17, 17, 17) !important; }[data-css=\"tve-u-1a068fa3b36\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068fa3b37\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068fa3b39\"] { --tcb-applied-color: rgb(17,17,17) !important; color: rgb(17, 17, 17) !important; }[data-css=\"tve-u-1a068fa3b3a\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068fa3b3b\"] { font-size: 16px !important; }[data-css=\"tve-u-1a068fa3b3c\"] { font-size: 16px !important; }:not(#tve) [data-css=\"tve-u-1a068fb47b9\"] { padding-bottom: 0px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-1a068fb65e7\"] { padding: 1px 1px 0px !important; margin-top: 10px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-19c7352a4de\"] { padding-top: 0px !important; }}@media (max-width: 1023px){[data-css=\"tve-u-19c7358f851\"] .tve_image_frame { height: 210.803px; }[data-css=\"tve-u-19c7375a74d\"] { margin-top: -1.742px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-19d8cd20b33\"] .tve_image_frame { height: 100%; }[data-css=\"tve-u-19d8cd20b36\"] { margin-top: 0px; margin-left: -13.273px; width: 107% !important; max-width: none !important; }[data-css=\"tve-u-19d8cd22b0b\"] .tve_image_frame { height: 412.546px; }[data-css=\"tve-u-19d8cd22b0d\"] { margin-top: -7.11px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-1a068d1a5e4\"] .tve_image_frame { height: 126.372px; }[data-css=\"tve-u-1a068d1a5e7\"] { margin-top: -2.438px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-1a068dd50fd\"] .tve_image_frame { height: 361.096px; }[data-css=\"tve-u-1a068dd5100\"] { margin-top: -25px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-19c73223191\"] .tve_image_frame { height: 377.847px; }[data-css=\"tve-u-19c765624fd\"] { margin-top: -2.945px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-1a068cddda2\"] .tve_image_frame { height: 343.247px; }[data-css=\"tve-u-1a068cddda5\"] { margin-top: -17px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-19c735604e3\"] .tve_image_frame { height: 362.422px; }[data-css=\"tve-u-1a068cf2788\"] { margin-top: -8px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-1a068d9be0a\"] .tve_image_frame { height: 251.197px; }[data-css=\"tve-u-1a068da2883\"] { margin-top: -3.328px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-1a068de0e55\"] .tve_image_frame { height: 164.162px; }[data-css=\"tve-u-1a068de0e58\"] { margin-top: -8.468px; margin-left: 0px; width: 100% !important; max-width: none !important; }}@media (max-width: 767px){[data-css=\"tve-u-19c7358f851\"] .tve_image_frame { height: 224.421px; }[data-css=\"tve-u-19c7375a74d\"] { margin-top: -2.274px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-19c7358f851\"] { margin-bottom: 20px !important; }[data-css=\"tve-u-19d8cd20b33\"] .tve_image_frame { height: 312.345px; }[data-css=\"tve-u-19d8cd20b33\"] { margin-bottom: 20px !important; }[data-css=\"tve-u-19d8cd20b36\"] { margin-top: -3.156px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-19d8cd22b0b\"] .tve_image_frame { height: 430.266px; }[data-css=\"tve-u-19d8cd22b0b\"] { margin-bottom: 20px !important; }[data-css=\"tve-u-19d8cd22b0d\"] { margin-top: -2.289px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-1a068d1a5e4\"] .tve_image_frame { height: 137.393px; }[data-css=\"tve-u-1a068d1a5e4\"] { margin-bottom: 20px !important; }[data-css=\"tve-u-1a068d1a5e7\"] { margin-top: -1.39px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-1a068dd50fd\"] .tve_image_frame { height: 383.429px; }[data-css=\"tve-u-1a068dd50fd\"] { margin-bottom: 20px !important; }[data-css=\"tve-u-1a068dd5100\"] { margin-top: -4.125px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-1a068de0e58\"] { margin-top: -1.196px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-1a068de0e55\"] .tve_image_frame { height: 117.826px; }[data-css=\"tve-u-1a068d9be0a\"] .tve_image_frame { height: 165.724px; }[data-css=\"tve-u-1a068da2883\"] { margin-top: -1.679px; margin-left: 0px; width: 100% !important; max-width: none !important; }[data-css=\"tve-u-19c735604e3\"] .tve_image_frame { height: 100%; }[data-css=\"tve-u-1a068cf2788\"] { margin-top: 0px; margin-left: -2.078px; width: 101% !important; max-width: none !important; }[data-css=\"tve-u-1a068cddda2\"] .tve_image_frame { height: 100%; }[data-css=\"tve-u-1a068cddda5\"] { margin-top: 0px; margin-left: -1.727px; width: 101% !important; max-width: none !important; }[data-css=\"tve-u-19c73223191\"] .tve_image_frame { height: 249.813px; }[data-css=\"tve-u-19c765624fd\"] { margin-top: -2.524px; margin-left: 0px; width: 100% !important; max-width: none !important; }}","tve_user_custom_css":"","tve_globals":{"e":"1","font_cls":[]},"tcb2_ready":1,"tcb_editor_enabled":1,"tve_landing_page":"","_tve_header":"","_tve_footer":""},"categories":[1094,1095],"tags":[5576,5575,2389,1777,1513,4269],"class_list":["post-139553","post","type-post","status-publish","format-standard","has-post-thumbnail","category-training","category-workouts","tag-dacia-lucas","tag-esmin-feliciano","tag-muscle-building","tag-paul-buceta","tag-strong-fitness-mag","tag-tabata"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t