Best Body Workout – 2012 – Week 20 – Day 3

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Do your Tabatas…or lose your head

Count yourself lucky, it’s the last day of Tabata Torture and next week is all new stuff.

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

Bodyweight Squat

video

• 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

• video

• 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

5 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
• 5x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Standing Cable Row or Bodyweight Row

• video
• 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

7 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
• 7x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

1 Leg Deadlift

• video

• 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 15 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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