Motivation
Think positive.  A recurring topic here and one of the upmost importance.  There are so few things we actually have control over.  Our attitude is the greatest thing we can control.  It often takes some serious effort and thought to be positive.  It takes practice and a set routine to get your mind back on the path you want it on.  There are so many things we can get frustrated and down about.  Figure out a system that gets your mind off of the negative.  Start singing a song that is encouraging and uplifting.  Start naming all the things you are grateful for.  Don’t stop until you are back in a positive frame of mind.  Being positive and happy takes practice and an understanding of your personality.  Get to know yourself.  
Workout Strategy
If you have never done this workout before than here is some food for thought.  The Tabata Test was created to assess the VO2 max of athletes… it’s meant to max out your aerobic capacity in 4 minutes if done at full intensity. This means pacing will be critical if you want to get a good score. Do not go all out your first round.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Workout of the Day
Strength of the Day                                                Warm up
Level 1:Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Level 2:Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up 
Level 3:

 

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Level 4:

“Tabata This”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

 

To Get more Awesome: Hip and Calf Mobility