Best Body Workout – 2012 – Week 49 – Day 1

uncle-sam-tabata

uncle-sam-tabata

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

Bulgarian_Squat

  • 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

bridge-plank-core

  • 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

kettlebell-swing

  • 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

standing-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

bridge-plank-core

  • 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.