Wednesday, February 29, 2012

Do-at-home TABABTA

It's a wet wet Sydney day so for those of you who haven't braved the outdoors for your training session today here is a great Tabata workout that will get your heart rate up and muscles working.  It can be done in pretty much one spot and you can tailor the time you do it for to what you have available.

I have designed this particular circuit to hit all lower body first then incorporate some lighter lower body with your upper body - hitting all of those big muscle groups continuously -  enjoy!

What is Tabata

The Tabata method of exercise consists of  intervals completed in a 4 minute span of time: 8 rounds of 20 seconds of all out max effort followed by 10 seconds of rest.

History of the Tabata Method:
In the mid-1990’s, Dr. Izumi Tabata, at the National Institute of Fitness and Sport in Tokyo, Japan started using different exercise protocols to study their effect on energy production systems in athletes. After a number of very intense protocols, the team discovered one method that produced extraordinary repeatable improvements in athletic performance (VO2Max, anaerobic threshold, fat loss, and aerobic conditioning). What emerged became known as the Tabata Method, or Tabata Intervals.

What you need to do 

First up you will need to download GYMBOSS to your iPhone or have some other way (stop watch) of timing your intervals.  It is 20seconds of high intensity work and 10 seconds of transition or rest time.

If you have a resistance elastic you will need that for this workout along with either a medicine ball or you can also use any ball that you can throw up in the air alternatively you can use dumb bells that you can press overhead instead of throwing

Set up the following circuit
  1. Squats OR Squat Jumps (if you have no pelvic floor weakness, knee, hip, back injuries, aches or pains)
  2. Step ups (up up down down)
  3. Alternating Lunges OR lunge jumps
  4. Burpees
  5. Push ups OR push up thrust (push-up then jump your feet in to your hands, then back out to push up position and go into the push-up)  If you have a large abdominal separation do your push-ups with your hands raised on a bench/couch
  6. Squat Row
  7. Squat Throw
  8. Triceps dips
Complete a minimum of 3 rounds and count all of your reps cumulatively so that you have one big number at the end of the circuit and can aim to equal or beat it in the next round


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