![]() ![]() No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided. You should consult your physician to insure advice and tips given on this site are appropriate for your individual circumstances. The advice and tips given on this site are meant for healthy adults only. The information provided on this site is based upon my own experiences as well as my own interpretations of the current research that is available. We are not doctors and this is not meant to be taken as medical advice. Please Note: The information provided on this site is for educational purposes only. The Tabata protocol format is 20 seconds of a very high intense exercises (burpees, jump squats, pushups etc.) and 10 seconds of rest and repeat 8 times for a total of 4 minutes. This will work wonders in helping you build endurance and get in prime shape. Proper diet and exercise is necessary to achieve the results you want, and the closer you stick to the plan the better your results! Doing this training style will make you feel like there isn’t enough time to fully recover. Mountain Climbers – in upright position, pretend you’re climbing a rock wallģ.†Results may vary. Frog Jumps – wide stance, front and back squat jumpsĢ. TABATA 6 – perform all four moves before repeating.ġ. High Plank Alt Balance + Dbell Press x2 – keep dbell close to your body at all times, especially when bringing it down from the press Wide In/Outs x2 – like bottom half of a burpee without standingĤ. TABATA 5 – perform each move twice before moving on to the next move.Ģ. Power Knees – keep body low to ground, you’re working the quad that’s on the ground, drive knee into chest Tuck Jumps – lower version is to stand and drive knee into chest while pulling hands down from overhead positionģ. Tag: jumping lunges G WOD THURSDAY 12.11. Repeat moves one and two for a second time before moving on to moves three and four.ġ. TABATA 4 – perform move one and then two. Low Plank Punches – keep hips tucked and widen feet, so you don’t rock your body when punching Ski Abs – side to side in and out jumps in high plankĢ. TABATA 3 – perform all four moves before repeating.ġ. Ski Downs x2 – With feet together, jump side to side, not twisting your body (pretend your skiing down a hill) ![]() ![]() TABATA 2 – perform each move twice before moving on to the next move.ģ. Hop back to standing and repeat on other side. Stance Jacks – hop into a squat while twisting your upper body so right hand touches left ankle. Repeat moves one and two for a second time before moving on to move three and four.ġ. TABATA 1 – perform move one and then two. – whether you perform the move once and move on to the next move, or you perform it twice in a row, etc.) Rest one minute in between each tabata round.Ĭomplete each move for 20 seconds, with 10 seconds rest in between moves. Indicated below are the repetitions for each tabata round. Then you’ll dive into tabata #1: performing each move for 20 seconds, with 10 seconds rest in between moves. Start by warming up for about 5 minutes: light jog, jump rope, jumping jacks, etc. Take it where you need it!Īll you need is yourself, a mat, and a pair of heavy dumbbells. Every move can be modified to a step instead of a jump or weight can be lightened. Benefits: It enhances explosiveness, builds up cardio, and improves vertical jumps. Hence the name, but don’t let that scare you away. It’s that sweat dripping, muscles burning, can’t breathe feeling that just fires me up! Sometimes days are harder than others, but I always talk my self through it: There’s no better feeling than finishing that round 8 (or in this case 6). I teach a Tuesday night Tabata class and then I also do a tabata workout on my own on Saturday mornings. I hate when my muscles shake because they hurt so bad. There’s no better way to tone your muscles and burn fat then a quick (yet feisty) full body tabata workout. With short bursts of vigorous training, you’ll put your body into an anaerobic state, which helps increase strength, speed and power! Plus your body will be burning calories for days (literally)! This high intensity workout will push you mentally and physically. All you need is 25 minutes and a pair of dumbbells to push your body to the max! ![]()
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