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Tuesday, March 6, 2012

Tabata BootCamp baby!

“The true measure of a man is how he treats someone who can do him absolutely no good.” 

-Ann Landers more than you think you can, your body will listen!

What the heck is a tabata?

The Tabata protocal  was created by Izumi Tabata. He and some other Japanese researchers did a study on exercise and effectiveness.  The tabata method is a type of high intensity interval training that was done in a study in Tokyo Japan by the department of physiology at the National Institute of Fitness and Sports. They wanted to prove that fat burning is greater when exercise intensity is higher. It is one of the most intense workouts ever discovered. Tabata protocol is a 4 minute interval circuit of 20 seconds of exercises followed by 10 seconds of rest. Tabata Interval training can be done with a number of different exercises including bodyweight, kettlebells, suspension trainer, dumbbells, barbell, sprinting, running, rowing and any other type of exercise that you can do for 20 seconds at a time. 
The key to Tabata protocols is the timing.  Each Tabata is done for 20 seconds with 10 seconds of recovery.  The original method calls for eight total rounds per exercise.Tabata training is a style of training where you exert MAXIMAL effort for a short period of time, coupled with a very short rest period, and repeat a predetermined number of times. 
I have been using this method for about 4 years, and I love it! I prefer to use bodyweight exercises, or if there are weights involved, I keep it simple...weighted burpees, complex movements.  So, if you're short on time and looking to get in and out of the gym quickly, or just looking for some killer workout finishers — Tabatas are a great way to go.
SO! are you ready to Tabata baby? 
here's our workout for tonight..
warm up...slow run, 10 minutes
Tabata Sprints...
we are doing these 20 sec on 10 sec off...sprint ahap (as hard as possible) for 20 seconds, 15 sets total. walk to recover. 
Pushups vs dips 
Air Squats vs presses
Mountain Climbers vs Wall Balls
One Legged Lateral Hops (alternate legs each time) vs burpees
20 sec 1-arm swings (right arm)
10 sec rest
20 sec Front Squats (right arm)
10 sec rest
20 sec Push Press (right arm)
10 sec rest
20 sec 1-arm swings (left arm)
10 sec rest
20 sec Front Squats (left arm)
10 sec rest
20 sec Push Press (left arm)
10 sec rest
20 sec 2-arm swing
10 sec rest
20 sec 2-arm swing
Vups vs Plank
What are your training goals? Have you set any? If so, are you reaching them? How can I help you?

“God gave you a gift of 86,400 seconds today. Have you used one to say “thank you?” 
-William A. Ward

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