Best Body Workout – 2012 – Week 15 – Day 1

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Alright people….this week is all about Dr. Izumi Tabata and his thoroughly unpleasant High Intensity Interval Training workout.

Note – I strongly recommend that you use an Gymboss timer for these workouts.

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

• video 1
• video 2

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

• video

1 Arm Swing Snatch - 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

• video

THE WORKOUT

Tabata #1

Bulgarian Split Squat

video

• Squat using one leg for 20 seconds
• Rest (standing) for 10 seconds
• Squat using the other leg
• 8 sets of squats total – 4 per leg
• 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

1 Arm Overhead Press – DB, band

video

• Press using 1 arm for 20 seconds
• Rest  for 10 seconds
• Press using the other arm for 20 seconds
• 8 sets total – 4 per arm
• 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

video

• 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 Hip Thrust

video

• Hip Thrust using 1 leg for 20 seconds
• Rest for 10 seconds
• Repeat with the other leg for 20 seconds
• 8 sets total – 4 per leg
• 4 min total
• Perform as many reps as possible per set
• You can change foot position as required to complete the 20 sec of pain

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)..

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