Category: Documents

Hello Everyone,

Just a reminder from the Tabata King himself!

6 TABATA RULES

To get the most out of your Tabata workout, follow these guidelines:

Now onto the workout!

1. Modified Cockroach 45 sec – 

Starting with a jump, land and crawl as fast as possible forward for 8 paces. Stop, get up, and jump in the air, land and crawl backwards in a crab walk for 8 paces.

2. Push ups – 15 secs – 20 secs

3. Frog Jumps – 45 secs 

Drop into a squat with BOTH hands touching the ground, then jump in the air with the knees tucked up. Repeat quickly.

4. Lunges Backwards – 15-20 sec

5. Kick up Dance – 45 sec

In a Crab Walk position, staying in the same stop, alternate kicking up in the air with each foot as fast as possible. Repeat as many times as you can!

6. Hip Thrusts – 15-20 sec

In a Crab Walk Position, with your butt on the ground, lift your hips off the floor until you reach a straight table position, and repeat.

7. Finisher!!! Single Leg Burpee into Kick Throughts 1 min 30 secs!!!

<< COME ON YOU CAN MAKE IT>>

• Start in the push-up position. Jump in with one leg, and then jump up, bringing the opposite knee toward the chest. Repeat on the other side. If this is too difficult, perform the burpees with both legs.
• Start in a push-up position. Shift your body weight toward the right arm, and then kick to the left with the right leg. Alternate the movement on your left and right sides quickly.

Hello Everyone,

This time around, I am preparing a new workout plan for my new client and it’s almost ready, when it is I will be sharing it with you guys too.  He wants to get Strong without the need of weights which is challenging because it will be based on fluctuation of exercises as well as hitting your top rep max a lot.

Anyways, here is your overall workout this week. I have done it and it’s challenging if you increase your weight every set and push yourself always!

4 sets of 12-15 reps – Start with 15 reps and increase load to get to a final set of 12 reps!

• Shoulder to Shoulder Press – Use only 1 DB
• Shoulder to Shoulder Chin ups
• DB Romanian Dead Lift
• DB Squat to Press
• Inverted Australian Row
• Push up to Unilateral Superman
• DB Lunges

 

Remember 1 min between sets (MAXIMUM) and do each exercise back to back without stopping!

Overall Strength is a challenging accomplishment but with these exercises per week, it shouldn’t be an issue! Good luck…