Tabata BootCamp baby!

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

-Ann Landers

today...do 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, presses...no 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. 

Inside:

Pushups vs dips 

Air Squats vs presses

Mountain Climbers vs Wall Balls

One Legged Lateral Hops (alternate legs each time) vs burpees

FINISHER:

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

Core...

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

Tabata Thursday!

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.
-Eleanor Roosevelt

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:
  run!
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.