Kalivati Training Targets by Nov 2018

  • reduce body fat 2k, and small increase in upper body muscle
  • level 3 (blue) in run fitness intervals
  • level 2 core (yellow)
  • advanced scrum strength core

Kalivati Running Options

Kalivati Tabata Options

You can do these at hotel. Dont have to be exactly the same as the video. If you dont have equipment, just use exercises you know.

We can do the rotuines with just a wall or a tree. Rest 1 minute after each round. Aim for 2 mobility rounds, then 2-3 hip lock and core rounds.

The Dynamic Systems circuit is pretty hard. You might just do 1 of these or not at all.


Fiji Tabata 1 – Mobility

Fiji Tabata Type 1 – Mobility (No equipment)

Fiji Tabata 2 – Hip Lock & Trunk Integrity

Fiji Tabata Type 2 – Hip lock & trunk (no equipment)

Fiji Tabata Type 3 – Dynamic Systems (this is harder)

Knee Prehab Work

you can do these exercises in a couple of ways. As a block for 10min in warm up, or do these in rest periods of upper body strength.


Knee Prehab Spanish Squat

Knee Prehab Rear loaded split squat

Knee Prehab Single Leg Squat Low Box

Knee Prehab Step Up – Low Box

Training Targets