Before we get into it — a little bit of why this week means so much to me. Tabata is where White Label Workouts started. It was the first program I ever built, years ago now, and even after one big update since, it’s still one of my bestsellers and still the protocol I love coaching most.

Today I’m giving you a real piece of it: Lower Tabata, one of the workouts inside the full program. You’ll see the warm-up and my program intro — exactly how I introduce myself as your team’s online fitness specialist — plus one complete tabata round.

Whether this is your very first White Label Workout or you’ve been sharing them for years, you can use this freebie right now — and choose the next step that makes sense for your business.

Meet this week’s free workout: Lower Tabata.

This round cycles through squats, squat pulses, reverse lunge right, and reverse lunge left — 20 seconds of work, 10 seconds of rest, repeated through a full tabata round. It uses dumbbells, with an easy bodyweight option built in for any client who doesn’t have a set on hand.

Don’t let the simplicity fool you — by round four, everyone is feeling it. That 20-seconds-on, 10-seconds-off rhythm creates intensity quickly, keeps the workout moving and gives clients a challenge that feels both doable and seriously effective.

4 minutes. 8 rounds. That’s genuinely all it takes.

One free workout. More than one way to use it.

This freebie can be a simple piece of content for this week, a lead generator, a taste of your coaching experience or the first step into a larger offer. Your audience gets to feel the pace, the coaching and the challenge for themselves — so you don’t have to over-explain or hard-sell what Tabata is.

Give them a great experience first. Then use the final screen to guide them toward the next step that makes the most sense for your business.

Turn this free taste of Tabata into a complete 8-week offer.

If your audience loves this workout, you’ve already opened the door to something bigger. Instead of creating the next eight weeks yourself, the complete Tabata program is already filmed, coached and ready to put behind your brand.

You get a full, ready-made offer you can use with clients, members or your online community, moving through two progressive phases: classic Tabata first, followed by Suped Up Tabata with double rounds in phase two.

• 8 weeks of ready-to-share programming
• 2 progressive training phases
• Fully guided, follow-along workouts
• Multiple workout styles built around the 20/10 protocol
• Promotional resources to help you launch
• White label licensing so your brand stays front and centre

If this week’s workout got your wheels turning, the complete program gives you everything you need to keep that momentum going.

One complete program may be exactly what your business needs right now. But if you’re ready for more variety — plus support to help you actually launch and sell it — the Fitness Business Success Starter Pack is the bigger next step.