Thursday, May 5, 2011
You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, “I lived through this horror. I can take the next thing that comes along.” . . . You must do the thing you think you cannot do.
Today is Burpee Challenge part 2~
Remember, set a goal and try your hardest to hit it. You will have 10 minutes to get as many burpees as possible. Tuesday night's big number was 118!
1. Burpee Challenge
2. Alternating Tabata shoulders and situps and Tabata Sprints outside
3. 7 Rounds for time:
7 front squats (135/75)
7 push press
Use the same weight for push press that you use for front squats.
No racks used on this workout – you will clean the bar from the floor to rack position for front squats and continue with push press. You should try to complete all 7 reps of the squat and press without putting the bar down.
4. 3 sets
30 Box Jumps
10 Man makers
30 KB swings
25 Lateral Hops over step
50 OVERHEAD Lunges down Side walk
50 Mountain Climbers
Why is Tabata Training and Interval Training SO effective?
We've been fed the "aerobic" lie for over 30 years. Even doctors have been fooled by this pervasive myth.The truth is slow aerobic training is terribly inefficient when it comes to losing weight.It all has to do with a 4-letter acronym: EPOC. EPOC stands for Excess Post-Exercise Oxygen Consumption. It's a scientific way of describing the calories you burn after you are done exercising. With aerobic training, once you're done, you no longer burn calories. That's it. Done.
But with high intensity exercise (even as short as 4 minutes at a time) your body continues to burn calories for up to 2 days later. That's right - your body is still working hard burning that stubborn fat long after your workout is complete.