Tabata Week! 20 Seconds of Work, 20% savings, AND an IMPORTANT schedule change!

Hey Fit Fam!

We can do anything for 20 seconds, right??!!  Welcome to TABATA week!  Tabata is my absolutely favorite protocol – and that’s our focus in this week’s edition.

In this newsletter:

  • The White Label Workout of the Week:  Press & Twist Tabata [FREE Resource]
  • Even More TABATA! An 8 week program AND a 20% coupon
  • IMPORTANT UPDATE: I’m CHANGING UP our Newsletter Schedule – to TUESDAY!

🕒 The Power of Tabata: Quick, Intense, and Results-Driven!

Tabata is not your average workout – it’s a fitness phenomenon! This high-intensity interval training (HIIT) method is designed to push your limits in a short amount of time. The magic lies in its 20 seconds of all-out effort followed by a brief 10-second rest – a formula that not only torches calories but also boosts endurance and metabolism.

💦 The White Label Workout of the Week:  Press & Twist TABATA

Let’s spice up our routine with a Tabata session featuring some epic moves:

1️⃣ Prisoner Press – Right Leg Lead: Engage those muscles as you press up, right leg leading the way.

2️⃣ Out & In Push Ups: Feel the burn with this dynamic push-up variation. Out, in, and repeat!

3️⃣ Prisoner Press – Left Leg Lead: Switch it up! Left leg takes the lead this time. Keep that intensity high!

4️⃣ Shuffle Twists: Amp up the fun factor with quick shuffles and twists – it’s a cardio party!

Watch the video to see this workout in action …

This is a tabata – so that means it’s 20 seconds each to 10 seconds rest

🔄 4 Rounds, Maximum Effort!

Repeat this circuit four times, giving your all during those 20 seconds of work. Rest comes QUICK – so really push in the 20 seconds.  Embrace the challenge, and let the endorphins flow!

Rebrand & Share this Workout as your Own!

Here are your EDITABLE links to this weeks’ workout:



The above links take you to CANVA (free account) where you can drop in your own logo and make any edits you’d like.  Feel free to stay as simple, or get as creative as you’d like.  You have full freedom to make these videos your own – brand to you – and share away!


🎉 Why do I love Tabata so much?

Time-Efficient: Perfect for our busy lives, Tabata packs a punch in a short timeframe.

Maximum Effort:  Since it’s only 20 seconds, we believe we CAN go hard and really push!  Rest comes quick!

Burns Fat: The afterburn effect keeps those calories melting even after you’ve finished.

Never Boring: The variety keeps things exciting, banishing workout monotony.

Boosts Endurance: Say hello to improved stamina and increased cardiovascular health.

🌟 Did you know??  I offer an entire 8 week white label workout program – with FULL LENGTH workout videos – that are ALL TABATA – and it’s available as white label files, so you can brand it to you and Resell it?!!

When I say it’s EPIC – I mean it’s E-P-I-C 💥! This tabata program is my baby!  It was my very first, and most special white label program that I ever created.  To this day, it’s still my favorite program, and I have used it with SO MANY clients – who love it just as much as I do!

If you’re looking for fresh content to sell in your coaching business – content that is fun, exciting, motivating, and results driven – then check this out.  My 8 week white label Tabata program is up for grabs – and I’ve even got a special coupon code for you …

What comes with the white label Tabata Program:

  • 8-week program calendar with over 250 minutes of Done-For-You full follow along Workout Videos!
  • Editable 16 page Customer Success Guide – packed with tips & tricks, as well as the calendar and all tracking sheets – used for impeccable client support
  • FREE BONUS! Sales page template, 2 weeks of Pre-Launch Marketing posts, images & videos, and a our most popular GOLD STAR 21 day fitness challenge to use as a LEAD MAGNET to help bring clients to you, begging for the program! 

🔥 Learn more about the White Label Tabata Workout Program here >

Save 20%!  Use promo code ‘tabata20’ on ordering

Coupon code is valid this week only – Jan 12-19, 2024

IMPORTANT UPDATE!!  The White Label Workouts NEWSLETTER is changing to TUESDAYS!!

With the new year, I’ve made my resolutions.  I have resolved that 2024 is the year I really dial in on my content rhythm!  

This means more blog posts, much more consistency with my own social posts, and more valuable content in my newsletters.  I have a whole new content plan, and I am zoning in on being WAY more organized with my ‘rhythm’.  Because of this, it now makes much more sense for me to send my weekly newsletters on TUESDAYS.  

This will be my FINAL Sunday email newsletter.  There will not be one this upcoming Tuesday, but next Tuesday you better believe first thing in the morning my cheery vibes will be hitting up your inbox!

Now, that said, if you need the workout of the week links SOONER than Tuesdays, have no fear!  I will be posting the upcoming week’s workout on the FRIDAY BEFORE in our Facebook group, as well as on my blog.  Be sure to join us on FB to get access to the content days before the newsletter comes out.

Request to join us on Facebook here >

🔥 Ready to Transform Lives? Let’s Connect!

Whether you’re a fitness pro or just starting your journey, let’s collaborate and make waves in the fitness world together! Send me a DM, and let’s explore how we can amplify our impact together. 💥

Questions – Comments – Feedback – Great story to share?  I’m always here and I LOVE hearing from you 🙂  Reach out ANYTIME and let’s chat!

Xoxo ~ Ro ~ Your Online Fitness Specialist

Founder & CEO,