Best Body Workout – 2012 – Week 49 – Day 1
It’s Tabata time!!!!
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 - Bulgarian Split Squat - bodyweight, dumbbell, kettlbell or barbell
- 4 Minutes - Set your timer
- 20 seconds work on your “weak” leg
- 10 seconds rest
- 20 seconds work on your “strong” leg – do the same # of reps as your weak leg
- 10 seconds rest
- Repeat 4 x each leg – 8 work sets total
- While keeping proper form, perform as many reps as possible per 20 sec work set
- video
- Rest until you catch your breath and then move on to…
Non-Tabata #1 - Bridge / Plank - bodyweight
- 2 Minutes Total
- Break it up as you need to – 4 x 30 seconds, 1 x 2 min, 12 x 10 seconds
- Keep proper form – no droopy lower back
- Keep that core TIGHT!!!
- Rest until you catch your breath and then move on to…
Tabata #2 – Swing Snatch - dumbbell, kettlbell or kettleclamp
- Any version of Swing Snatch is okay with me… kettlebell, dumbbell, 1 arm, 2 arm
- 4 Minutes - Set your timer
- 20 seconds work
- 10 seconds rest
- Repeat – 8 work sets total
- While keeping proper form, perform as many reps as possible per 20 sec work set
- Swing Snatch video
- Rest until you catch your breath and then move on to…
Non-Tabata #2 - HIIT Sprints – bike, elliptical, treadmill, etc…
- Sprint full out for 10 seconds
- Rest 10 seconds
- Sprint full out for 10 seconds
- Rest 20 seconds
- Sprint full out for 10 seconds
- Rest 30 seconds
- Sprint full out for 10 seconds
- Rest 40 seconds
- Sprint full out for 10 seconds
- Rest until you catch your breath and then move on to…
Tabata #3 - 2 Arm Chest Press & 2 Arm Back Row
- Any version of 2 Arm Chest Press is okay with me… barbell, dumbbell, machine, band, flat, incline, decline
- Same thing for 2 Arm Rows – standing, seated, barbell, dumbbell, band, cable, bodyweight, bodyweight + vest
- 4 Minutes - Set your timer
- 20 seconds of chest press
- 10 seconds rest
- 20 seconds of rows
- 10 seconds rest
- Repeat 4 x each exercise – 8 work sets total
- While keeping proper form, perform as many reps as possible per 20 sec work set
- Rest until you catch your breath and then move on to…
Non-Tabata #3 - Bridge / Plank - bodyweight
- 2 Minutes Total
- Break it up as you need to – 4 x 30 seconds, 1 x 2 min, 12 x 10 seconds
- Keep proper form – no droopy lower back
- Keep that core TIGHT!!!
Alright, that’s it…you’re done for the day. Go flop onto a mat and stretch out those leg muscles.
Notes
- Tabatas are all about quality…good form on each rep + maximum effort during every 20 second work set = AWESOMENESS.
You Searched For...
