Best Body Workout – 2012 – Week 11 – Day 1
It’s Week #2 of Tabata training.
Note – I strongly recommend that you use an interval timer for these workouts.
I have tested out at least 20 different timers over the years (hardware & apps) and still keep coming back to the Gymboss timer. It’s way more flexible than any other timer on the market. This is why I signed an affiliate agreement with them – every time someone buys a timer through this link, I get 10% of the purchase price. 
WORKOUT WARM-UP
Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction
Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP
1 Arm Swing Snatch - 25 reps per arm – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
THE WORKOUT
Tabata #1
Bodyweight Squat
- Squat for 20 seconds
- Rest (standing) for 10 seconds
- 8 sets of squats
- 4 min total
- Perform as many reps as possible per set
- Resistance can be added by holding a dumbbell/plate at chest height
Lay on the floor & catch your breath.
When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of….
HIIT #1
….3 x 10:50 sec sprints.
If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.
- 10 seconds sprinting
- 50 seconds rest
- 3x
Lay on the floor & catch your breath.
When you can breathe “normally”, we’re going back to Tabata.
Tabata #2
See Saw Press
- Press the DBs/KBs for 20 seconds
- Rest (arms at side) for 10 seconds
- 8 sets of see saw presses
- 4 min total
- Perform as many reps as possible per set
Lay on the floor & catch your breath.
When you can breathe “normally”, we’re doing HIIT sprints again.
HIIT #2
3 x 10:50 sec sprints.
If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.
- 10 seconds sprinting
- 50 seconds rest
- 3x
Lay on the floor & catch your breath.
When you can breathe “normally”, we’re going back to Tabata.
Tabata #3
Standing Cable Row
- Row for 20 seconds
- Rest for 10 seconds
- 8 sets of standing cable rows
- 4 min total
- Perform as many reps as possible per set
When you can breathe “normally”, it’s HIIT time again.
HIIT #3
3 x 10:50 sec sprints.
If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.
- 10 seconds sprinting
- 50 seconds rest
- 3x
Lay on the floor & catch your breath.
When you can breathe “normally”, we’ve got one more Tabata.
Tabata #4
1 Leg Deadlift
- Deadlift on 1 leg for 20 seconds
- Rest (standing) for 10 seconds
- Repeat on other leg – alternate back and forth
- 8 sets of 1 Leg DLs
- 4 min total
- Perform as many reps as possible per set
- Hold DBs for resistance
That should be enough for today.
At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints
If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.
Alternately, you can throw in 20 minutes of cardio….stretch and go home
.
Tomorrow, do some easy cardio & stretching (lots of stretching)
Wednesday, it’s back to the weights
..
You Searched For...
