The Bruce Lee Workout

In the world of bodybuilding and physique transformation, one of the most highly respected physiques of all time belonged to a guy who stood 5’7″ and weighed between 130 and 165 lbs.

That’s right…at his heaviest, Bruce Lee weighed only 165 lbs.

And yet, bodybuilders like Arnold Schwarzenegger were in awe of the body he built.

So, how did he do it?

And more importantly, how can you do it?

How can you build a body like this?

Well, if you want to learn about the weightlifting routine he used to build his strength and increase his muscle mass….pick up a copy of The Art of Expressing the Human Body.

But…you will be wasting your time.

If Bruce Lee was alive today, he would not be using the training routines found inside that book.

Bruce Lee believed that as a warrior and as a person, one should never “get set into one form. One should adapt and create your own style, and let it grow, be like water”.

Empty your mind, be formless, shapeless — like water.

When you put water in a cup, it becomes the cup;

When you put water into a bottle it becomes the bottle;

When you put it in a teapot it becomes the teapot.

Now water can flow or it can crash. Be water, my friend.

At this point, you may be asking…what the heck does being formless like water have to do with fitness, working out and getting a wicked set of abs like Bruce Lee?

Well, I’m going to tell you.

Bruce_Lee

Being formless like water means using those training techniques that work for your particular goals…and to not get all wrapped up in dogma.

  • There is no perfect workout
  • There is no perfect diet.

What there is, is….

  • your body as it currently exists,
  • your vision of how you want your body to be
  • and a whole bunch of tools & techniques that may or may not help you achieve your goals.

Becoming attached to a certain training method (bodybuilding, yoga, pilates, crossfit, cardio, walking, aerobic classes, Tae-Bo, P 90X, etc…) is a sure path to stagnation and unattained goals.

The same goes for nutrition.

If the tool is ineffective, find a way to make it effective or replace it with another tool.

Be like water

Unique goals require unique solutions.

One size does not fit all.

Be fluid like water…and get a wicked set of abs like Bruce Lee

bruce-lee-lats

Best Body Workout – 2012 – Week 28 – Day 3

It’s Week #2 – Day #3 – same workout theories….

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

Enjoy

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

Superset #1 – Pull Ups or Palms Away Pulldowns & 2 Leg Bodyweight Squats

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of Pull Ups (palms away) or Pulldowns is okay with me… as long as you’re doing the hardest version possible for YOU
  • 20 seconds Pull Ups, rest 10 sec, 20 seconds Squats, rest 10…..

Superset #2 – McGill Crunch & Single Leg Hip Thrust

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving between exercises QUICKLY

Superset #3 – 2 Arm Bodyweight Row & Push Ups

Technique: 4 min – AMRAP

  • Alternate between exercises
  • Max 10 reps per set
  • Keep rest periods as short as possible – keep moving between exercises

Superset #4 – Shuffle Lunge

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min

Sunday…take the day off.

Best Body Workout – 2012 – Week 28 – Day 2

Same workout as last week…..

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

Enjoy

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

Superset #1 – Double Leg Hip Thrusts & Push-Ups

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of Hip Thrust (feet elevated, back elevated, both, neither)  is okay with me… as long as you’re doing the hardest version possible for YOU
  • Same with Push-Ups…do the hardest version(s) possible for YOU
  • 20 seconds Hip Thrustss, rest 10 sec, 20 seconds Push-Ups, rest 10…..

Superset #2 – Stir the Pot & Inch Worms

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving between exercises QUICKLY

Superset #3 – Single Leg Squat

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Do the hardest version possible for YOU… that may mean band-assisted, bodyweight or bodyweight + a 90lb dumbbell
  • Assisted Single Leg Squat video (you can also put the band under your pits for hands free)
  • Loaded Single Leg Squat video

Superset #4 – Bodyweight Skull Crushers & UnderGrip Chin-Ups (Pulldowns) & Shuffle Lunges

Technique: 4 min – AMRAP

  • Alternate between exercises
  • 5 per set for Skullcrushers
  • 5 reps per set for Chins/Pulldowns
  • 30 reps per set for Shuffles
  • Keep rest periods as short as possible – keep moving between exercises

 

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min

Best Body Workout – 2012 – Week 28 – Day 1

This is a STRONG woman.

It’s the second time through for this workout – we’re going to stick with the same exercises for this week – next week, same theory…..

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

…..diff exercises.

 

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

Superset #1 – Bodyweight Squats

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

Superset #2 – Toes to the Sky & Double Leg Hip Thrust

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving from Toes to Hip Thrusts…
  • Toes to the Sky can be performed flat on the ground or on a decline bench as in the video
  • The benches used in the Hip Thrust video gives you a greater range of motion and increases the intensity of the exercise – If you don’t have access, do them flat on the ground or with feet elevated

Superset #3 – Bodyweight Shoulder Press & Jumping Jacks

Technique: 4 min – AMRAP

  • Alternate between exercises
  • 10 reps max per set for shoulder press – 20 reps max for JJs
  • Keep rest periods as short as possible – keep moving between exercises
  • Feel free to substitute 2 arm DB or BB shoulder presses for the BW option

Superset #4 – Pull-Ups & McGill Crunches

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of pull-up is okay with me – pull-ups, chin-ups, band-assisteds pull-ups/chin-ups, band pull-downs or even pulldowns in the gym
  • 20 seconds Pull-Ups, rest 10 sec, 20 seconds McGill Crunches, rest 10…..

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min

Best Body Workout – 2012 – Week 27 – Day 3

It’s Day #3 – same workout theories….

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

…. different movements.

Enjoy

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

Superset #1 – Pull Ups or Palms Away Pulldowns & 2 Leg Bodyweight Squats

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of Pull Ups (palms away) or Pulldowns is okay with me… as long as you’re doing the hardest version possible for YOU
  • 20 seconds Pull Ups, rest 10 sec, 20 seconds Squats, rest 10…..

Superset #2 – McGill Crunch & Single Leg Hip Thrust

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving between exercises QUICKLY

Superset #3 – 2 Arm Bodyweight Row & Push Ups

Technique: 4 min – AMRAP

  • Alternate between exercises
  • Max 10 reps per set
  • Keep rest periods as short as possible – keep moving between exercises

Superset #4 – Shuffle Lunge

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min

Sunday…take the day off.

Best Body Workout – 2012 – Week 27 – Day 2

Olympic Medalist Christine Girard – image credit: Mike Groll AP

It’s Day #2 – same workout theories….

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

…. different movements.

Enjoy

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

Superset #1 – Double Leg Hip Thrusts & Push-Ups

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of Hip Thrust (feet elevated, back elevated, both, neither)  is okay with me… as long as you’re doing the hardest version possible for YOU
  • Same with Push-Ups…do the hardest version(s) possible for YOU
  • 20 seconds Hip Thrustss, rest 10 sec, 20 seconds Push-Ups, rest 10…..

Superset #2 – Stir the Pot & Inch Worms

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving between exercises QUICKLY

Superset #3 – Single Leg Squat

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Do the hardest version possible for YOU… that may mean band-assisted, bodyweight or bodyweight + a 90lb dumbbell
  • Assisted Single Leg Squat video (you can also put the band under your pits for hands free)
  • Loaded Single Leg Squat video

Superset #4 – Bodyweight Skull Crushers & UnderGrip Chin-Ups (Pulldowns) & Shuffle Lunges

Technique: 4 min – AMRAP

  • Alternate between exercises
  • 5 per set for Skullcrushers
  • 5 reps per set for Chins/Pulldowns
  • 30 reps per set for Shuffles
  • Keep rest periods as short as possible – keep moving between exercises

 

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min

Best Body Workout – 2012 – Week 27 – Day 1

Dylan Armstrong : soon-to-be Gold Medalist at the 2012 Olympics

This week is going to be fun.

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

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

Superset #1 – Bodyweight Squats

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

Superset #2 – Toes to the Sky & Double Leg Hip Thrust

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving from Toes to Hip Thrusts…
  • Toes to the Sky can be performed flat on the ground or on a decline bench as in the video
  • The benches used in the Hip Thrust video gives you a greater range of motion and increases the intensity of the exercise – If you don’t have access, do them flat on the ground or with feet elevated

Superset #3 – Bodyweight Shoulder Press & Jumping Jacks

Technique: 4 min – AMRAP

  • Alternate between exercises
  • 10 reps max per set for shoulder press – 20 reps max for JJs
  • Keep rest periods as short as possible – keep moving between exercises
  • Feel free to substitute 2 arm DB or BB shoulder presses for the BW option

Superset #4 – Pull-Ups & McGill Crunches

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of pull-up is okay with me – pull-ups, chin-ups, band-assisteds pull-ups/chin-ups, band pull-downs or even pulldowns in the gym
  • 20 seconds Pull-Ups, rest 10 sec, 20 seconds McGill Crunches, rest 10…..

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min

Best Body Workout – 2012 – Week 20 – Day 3

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

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

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

  • 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

  • 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

  • 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).

healthhabits fitness science research fitness

Best Body Workout – 2012 – Week 20 – Day 2

Day 2 of Tabata Torture

And as I mentioned yesterday, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain.

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

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

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

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

Catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

3 x 15:45 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.

  • 15 seconds sprinting
  • 45 seconds rest
  • 3x

Lay on the floor & catch your breath.

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

Tabata #3

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes total
  • Perform as many reps as possible per set


When you can breathe “normally”, it’s HIIT time again.

HIIT #3

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’ve got one more Tabata.

Tabata #4

Push-Ups & Body-Weight Rows

  • Alternate Push-Ups & Body-Weight Rows
  • Work for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total
  • 4 minutes  total
  • Perform as many reps as possible per set

That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 12 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)

Best Body Workout – 2012 – Week 20 – Day 1

Get ready for another week of Tabata Torture. We are going to melt some serious blubber this week people.

Remember, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain

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

Smith Machine or Barbell Hip Thrust

  • Flex those glutes for 20 seconds
  • Rest  for 10 seconds
  • 8 sets of Hip Thrusts
  • 4 min total
  • Perform as many reps as possible per set

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

Push Ups

  • Push-Up for 20 seconds
  • Rest for 10 seconds
  • 8 sets of push ups
  • 4 min total
  • Perform as many reps as possible per set

Catch your breath. When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

  • 2 x 15:45 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

Pulldowns or Pull-Ups – vary grips as needed

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes total
  • Perform as many reps as possible per set

When you can breathe “normally”, it’s HIIT time again.

HIIT #3

  • 4 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

Cable Woodchops

  • Woodchop in one direction for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat in the other direction
  • Rest (standing) for 10 seconds
  • 8 sets total of Woodchops – 4 per direction
  • 4 minutes  total
  • Perform as many reps as possible per set

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)

Best Body Workout – 2012 – Week 17 – Day 3

Last workout of the week – using the same framework as Monday & Wednesday…

  1. A combination of HIRT & Tabata
  2. Uses bodyweight-only exercises
  3. Is all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask you to continue starting your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. 1 Leg Bench Squat – 100 reps total – 50 reps per leg – use hardest variation possible
  2. Bodyweight Row – 100 reps

TABATA #1

  • Bodyweight Squats – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. 1 Leg Hip Thrust – 100 reps per leg

TABATA #2

  • Shuffle Lunges – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. Skull Crushers – 100 reps – the more horizontal your body, the harder it gets

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)
muscle_baby-health-healthhabits-fitness-nutrition-diet-

Best Body Workout – 2012 – Week 17 – Day 2

Same as last week…

  1. A combination of HIRT & Tabata
  2. Bodyweight-only exercises
  3. It’s all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask you to continue starting your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Push-Ups – 100 reps  – use hardest variation possible
  2. McGill Crunch – 50 reps

TABATA #1

  • Step Ups – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Shoulder Press – 100 reps
  2. Inch Worm – 50 reps

TABATA #2

  • 2 Leg Hip Thrust – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Chin Ups – 50 reps – use hardest variation possible
  2. Lateral Squats – 200 reps

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)

Best Body Workout – 2012 – Week 17 – Day 1

Today’s workout is the exact copy of last Monday’s….

  1. It’s a combination of HIRT & Tabata
  2. It Uses bodyweight-only exercises
  3. Is all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask that you start your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. 1 Leg Deadlift – 40 each leg

TABATA #1

Bodyweight Squats – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Bodyweight Row – 100 reps
  2. Jumping Jacks – 200 reps

TABATA #2

Burpees – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. Shuffle Lunges – 200 reps

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)

Best Body Workout – 2012 – Week 16 – Day 3

Last workout of the week – using the same framework as Monday & Wednesday…

  1. A combination of HIRT & Tabata
  2. Uses bodyweight-only exercises
  3. Is all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask you to continue starting your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. 1 Leg Bench Squat – 100 reps total – 50 reps per leg – use hardest variation possible
  2. Bodyweight Row – 100 reps

TABATA #1

  • Bodyweight Squats – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. 1 Leg Hip Thrust – 100 reps per leg

TABATA #2

  • Shuffle Lunges – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. Skull Crushers – 100 reps – the more horizontal your body, the harder it gets

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)

Best Body Workout – 2012 – Week 16 – Day 2

Today’s workout uses the same framework as Monday’s…

  1. A combination of HIRT & Tabata
  2. Uses bodyweight-only exercises
  3. Is all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask you to continue starting your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Push-Ups – 100 reps  – use hardest variation possible
  2. McGill Crunch – 50 reps

TABATA #1

  • Step Ups – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Shoulder Press – 100 reps
  2. Inch Worm – 50 reps

TABATA #2

  • 2 Leg Hip Thrust – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Chin Ups – 50 reps – use hardest variation possible
  2. Lateral Squats – 200 reps

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)

Best Body Workout – 2012 – Week 16 – Day 1

Today’s workout….

  1. Is a combination of HIRT & Tabata
  2. Uses bodyweight-only exercises
  3. Is all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask that you start your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. 1 Leg Deadlift – 40 each leg

TABATA #1

Bodyweight Squats – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Bodyweight Row – 100 reps
  2. Jumping Jacks – 200 reps

TABATA #2

Burpees – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. Shuffle Lunges – 200 reps

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)

Best Body Workout – 2012 – Week 15– Day 3

It’s Week #15…Day #3….and it’s the last Tabata of the week. 🙂

All new stuff next week….so let’s get at it.

 

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

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

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

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

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

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes 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

Push-Ups

  • From the floor if you can do them
  • Using a smith machine if you can’t do floor push-ups
  • No “girl” push-ups on the knees
  • Push-up for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total of Push-ups
  • 4 minutes  total
  • Perform as many reps as possible per set

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)

Best Body Workout – 2012 – Week 15 – Day 2

Another super-fun Tabata workout

Remember, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone. Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain.

 

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

Smith Machine or Barbell Hip Thrust

  • Flex those glutes for 20 seconds
  • Rest  for 10 seconds
  • 8 sets of Hip Thrusts
  • 4 min total
  • Perform as many reps as possible per set

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

Incline DB Chest Press

  • Press the DBs for 20 seconds
  • Rest (DBs on chest) for 10 seconds
  • 8 sets of chest presses
  • 4 min total
  • Perform as many reps as possible per set

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

Pulldowns – vary grips as needed

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes 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

Cable Woodchops

  • Woodchop in one direction for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat in the other direction
  • Rest (standing) for 10 seconds
  • 8 sets total of Woodchops – 4 per direction
  • 4 minutes  total
  • Perform as many reps as possible per set


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)

Best Body Workout – 2012 – Week 15 – Day 1

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

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

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)..

Best Body Workout – 2012 – Week 11– Day 3

It’s Week #11…Day #3….and it’s the last Tabata of the week. 🙂

All new stuff next week.

And remember, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain.

 

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

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

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

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

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

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes 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

Push-Ups

  • From the floor if you can do them
  • Using a smith machine if you can’t do floor push-ups
  • No “girl” push-ups on the knees
  • Push-up for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total of Push-ups
  • 4 minutes  total
  • Perform as many reps as possible per set

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)

Best Body Workout – 2012 – Week 11 – Day 2

Another super-fun Tabata workout

Remember, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain.

 

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

Smith Machine or Barbell Hip Thrust

  • Flex those glutes for 20 seconds
  • Rest  for 10 seconds
  • 8 sets of Hip Thrusts
  • 4 min total
  • Perform as many reps as possible per set

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

Incline DB Chest Press

  • Press the DBs for 20 seconds
  • Rest (DBs on chest) for 10 seconds
  • 8 sets of chest presses
  • 4 min total
  • Perform as many reps as possible per set

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

Pulldowns – vary grips as needed

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes 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

Cable Woodchops

  • Woodchop in one direction for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat in the other direction
  • Rest (standing) for 10 seconds
  • 8 sets total of Woodchops – 4 per direction
  • 4 minutes  total
  • Perform as many reps as possible per set


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)

 

Best Body Workout – 2012 – Week 11 – Day 1

It’s Week #2 of Tabata training.

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

I have tested out at least 20 different timers over the years (hardware & apps) and still keep coming back to the Gymboss timer. It’s way more flexible than any other timer on the market. This is why I signed an affiliate agreement with them – every time someone buys a timer through this link, I get 10% of the purchase price. 🙂

 

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

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

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 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 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)

Wednesday, it’s back to the weights

..

Best Body Workout – 2012 – Week 10 – Day 3

It’s Week #10…Day #3….and it’s the last Tabata of the week. 🙂

Remember, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain.

 

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

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

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

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

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

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes 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

Push-Ups

  • From the floor if you can do them
  • Using a smith machine if you can’t do floor push-ups
  • No “girl” push-ups on the knees
  • Push-up for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total of Push-ups
  • 4 minutes  total
  • Perform as many reps as possible per set

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)

Best Body Workout – 2012 – Week 10 – Day 2

Another super-fun Tabata workout

Remember, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain.

 

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

Smith Machine or Barbell Hip Thrust

  • Flex those glutes for 20 seconds
  • Rest  for 10 seconds
  • 8 sets of Hip Thrusts
  • 4 min total
  • Perform as many reps as possible per set

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

Incline DB Chest Press

  • Press the DBs for 20 seconds
  • Rest (DBs on chest) for 10 seconds
  • 8 sets of chest presses
  • 4 min total
  • Perform as many reps as possible per set

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

Pulldowns – vary grips as needed

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes 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

Cable Woodchops

  • Woodchop in one direction for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat in the other direction
  • Rest (standing) for 10 seconds
  • 8 sets total of Woodchops – 4 per direction
  • 4 minutes  total
  • Perform as many reps as possible per set


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)

 

Best Body Workout – 2012 – Week 10 – Day 1

Bridge week is over….it’s time for a week of Tabata training.

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back off for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

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

I have tested out at least 20 different timers over the years (hardware & apps) and still keep coming back to the Gymboss timer. It’s way more flexible than any other timer on the market. This is why I signed an affiliate agreement with them – every time someone buys a timer through this link, I get 10% of the purchase price. 🙂

 

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

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

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 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 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)

Wednesday, it’s back to the weights

..

Best Body Workout – 2012 – Week 1 – Day 2

Same theory as Monday’s workout with different exercises / movements

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

  • This workout consists of 4 Supersets
  • Each Superset is made up of 2 exercises
  • Each Superset is performed for 5 minutes
  • Each Superset is to be performed 1-2 times – for a total of 20-40 minutes
  • 1 time for beginners and/or high intensity athletes
  • 2 times for experienced and/or endurance based athletes
  • Rest periods between sets are to be kept to a minimum
  • Rest periods between Supersets are to be kept to a minimum
  • On the active portion of an exercise (pushing away from the chest on a bench press), I want you to push as hard and fast as possible
  • On the recovery portion (lowering the bar to the chest on a bench press), I want you to move in a slower, more controlled manner

Superset #1 – Push Ups & Cable Pull Throughs

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Push Up – band resisted/bodyweight

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled on the way down and quick/powerful on the way up.

Exercise #2 – Cable Pull Throughs

  • Use a rope handle and a cable stack
  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.
  • Keep your lower back / core tight – don’t round your back

Superset #2 – Ab Crunches on Stability Ball & Terminal Knee Extensions (band or ball)

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Ab Crunches on Stability Ball

  • Body-Weight only
  • Perform 5 reps per set
  • For this exercise, I want you to perform both phases of the movement in a controlled manner 

Exercise #2 – Terminal Knee Extensions (band or ball)

  • Choose a band resistance you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set
  • For this exercise, I want you to perform both phases of the movement in a controlled manner 
  • You can use a small stability ball for this exercise

Superset #3 – Horizontal Cable Woodchops & Cable Bicep Curls & Cable Tricep Pushdowns

  • Perform the following 3 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Horizontal Cable Woodchops

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – quick/powerful as you rotate away from the cable stack and controlled as you return
  • Let your hips do most of the work – keep spinal twist minimized

Exercise #2 – Cable Bicep Curls using a cable stack

  •  Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – quick/powerful as you curl the weight up and controlled as you return

Exercise # – Cable Tricep Pushdowns using a cable stack

  •  Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – quick/powerful as you extend your arms and controlled as you return to the start position
  • Keep your elbows pinned to your sides

Superset #4 – Forward Cable Walks & Rear Delt Flyes

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Forward Cable Walks

  • Walk forwards as far as the cable allows – that’s 1 rep
  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled as you walk towards the cable stack and quick/powerful on the way away from it.
  • Watch your balance with this one
  • Instead of using the belt, you can just hold onto a rope handle

Exercise #2 – Rear Delt Flyes – standing (band/dumbbells)

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled as you lower the dumbbells and quick/powerful as you lift them

 

Alright…that’s all the lifting we’re doing today.

Stretch out your muscles, grab some steam and go have a life.

 

Best Body Workout – 2011 – Week 50 – Day 2

Crossfit Front Squat Female

Dr. Tabata is back to kick your butt one mo’ time.

REMINDER – for this workout, you will need a stopwatch or interval timer. Trying to watch a wall clock while doing this workout is not so easy.

..

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

Exercise #1

Bodyweight Squat

  • 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

Catch your breath

I normally keep my clients rest periods under 2 minutes as a rule, but we all have different levels of fitness. If 2 minutes is too short for you, use your breathing as a guide. When you are breathing “almost normal”, it’s time to workout again.

Exercise #2

See Saw Press

  • 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

Catch your breath. Note, you can also stretch out tight muscles during this break if you are an over-achiever.

Exercise #3

Standing Cable Row

  • 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

Catch your breath.

Exercise #4

1 Leg Deadlift

  • 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

Catch your breath.

 

At this point, you have done 16 minutes of Tabata. You should be tired…and extremely sweaty.

However, for the freaks amongst us, this may not be enough. If that’s you, my suggestion is to do the whole workout again….for a total of 32 min Tabata goodness.

After that, you’re done for the day.

Stretch and go home

Tomorrow, do some cardio & stretching (lots of stretching)

Friday, it’s back to the weights

Best Body Workout – 2011 – Week 49 – Day 3

the tazmanian devil is the world's fittest cartoon character because he loves the HIIT / Tabata workouts from Health Habits

We’re heading back to Tabata-land with this workout.

REMINDER – for this workout, you will need a stopwatch or interval timer. Trying to watch a wall clock while doing this workout is not so easy.

.

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

Exercise #1 – Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

4 minutes done….time to catch your breath

I normally keep my clients rest periods under 2 minutes as a rule, but we all have different levels of fitness. If 2 minutes is too short for you, use your breathing as a guide. When you are breathing “almost normal”, it’s time to workout again.

Exercise #2 – Ab Wheel Roll-Out (or barbell / stability ball roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

Keep breathing… you can also stretch out tight muscles during this break if you are an over-achiever.

Exercise #3

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes total
  • Perform as many reps as possible per set

Breathe

Exercise #4

Push-Ups

  • From the floor if you can do them
  • Using a smith machine if you can’t do floor push-ups
  • No “girl” push-ups on the knees
  • Push-up for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total of Push-ups
  • 4 minutes  total
  • Perform as many reps as possible per set

Alright…you’ve just completed 16 minutes of HIIT/HIRT/Tabata work.

This is the minimum amount of work for the day. Depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s cardio & stretching (lots of stretching)

Next week….whole new program

Best Body Workout – 2011 – Week 49 – Day 1

There’s a good chance that the last few days haven’t been the healthiest…skipped workouts, giant meals loaded with sugar, booze & nog.

As a counterbalance to your Christmas debauchery, I offer you this delightful Tabata workout.

NOTE – for this workout, you will need a stopwatch or interval timer. Trying to watch a wall clock while doing this workout is not so easy.

..

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

Exercise #1

Bodyweight Squat

  • 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

Catch your breath

I normally keep my clients rest periods under 2 minutes as a rule, but we all have different levels of fitness. If 2 minutes is too short for you, use your breathing as a guide. When you are breathing “almost normal”, it’s time to workout again.

Exercise #2

See Saw Press

  • 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

Catch your breath. Note, you can also stretch out tight muscles during this break if you are an over-achiever.

Exercise #3

Standing Cable Row

  • 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

Catch your breath.

Exercise #4

1 Leg Deadlift

  • 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

Catch your breath.

 

At this point, you have done 16 minutes of Tabata. You should be tired…and extremely sweaty.

However, for the freaks amongst us, this may not be enough. If that’s you, my suggestion is todo the whole workout again….for a total of 32 min Tabata goodness.

After that, you’re done for the day.

Stretch and go home

Tomorrow, do some cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

Best Body Workout – 2011 – Week 41 – Day 3

“The Athlete” by Howard Schartz and Beverly Ornstein

Week #41…Day #3….and it’s the last Tabata of the week.

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer. Staring at a clock while doing Tabatas is a real pain.

 

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

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of

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

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

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

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes 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

Push-Ups

  • From the floor if you can do them
  • Using a smith machine if you can’t do floor push-ups
  • No “girl” push-ups on the knees
  • Push-up for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total of Push-ups
  • 4 minutes  total
  • Perform as many reps as possible per set

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)

Your Best Body Workout – 2011 – Week 41 – Day 2

“The Athlete” by Howard Schartz and Beverly Ornstein

 

Week #41…Day #2

Another super-fun Tabata workout

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer. Staring at a clock while doing Tabatas is a real pain.

 

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

Smith Machine or Barbell Hip Thrust

  • Flex those glutes for 20 seconds
  • Rest  for 10 seconds
  • 8 sets of Hip Thrusts
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of

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

Incline DB Chest Press

  • Press the DBs for 20 seconds
  • Rest (DBs on chest) for 10 seconds
  • 8 sets of chest presses
  • 4 min total
  • Perform as many reps as possible per set

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

Pulldowns – vary grips as needed

Pulldown for 20 seconds
Rest for 10 seconds
8 sets of pulldowns
4 minutes 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

Cable Woodchops

Woodchop in one direction for 20 seconds
Rest (standing) for 10 seconds
Repeat in the other direction
Rest (standing) for 10 seconds
8 sets total of Woodchops – 4 per direction
4 minutes  total
Perform as many reps as possible per set


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)

Wednesday, it’s back to the weights

..

Your Best Body Workout – 2011 – Week 41 – Day 1

“The Athlete” by Howard Schartz and Beverly Ornstein

After last week’s workouts, I think you’re ready for a week of Tabata training.

Have fun.

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer.

I recommend, use and have an affiliate agreement with the Gymboss Interval Timer people. They have recently introduced a new model – the Gymboss Max – that allows you to do more complicated intervals as well as keep your favorite intervals in memory.

 

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

Bodyweight Squat

  • 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

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

  • 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

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

  • 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 Deadlift

  • 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 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)

Wednesday, it’s back to the weights

..

 

Your Best Body Workout 2011 Week 29 Day 2

“The Athlete” by Howard Schartz and Beverly Ornstein

Week #29…Day #2

Even More Tabata

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer. Staring at a clock while doing Tabatas is a real pain.

 

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

Smith Machine or Barbell Hip Thrust

  • Flex those glutes for 20 seconds
  • Rest  for 10 seconds
  • 8 sets of Hip Thrusts
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of

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

Incline DB Chest Press

  • Press the DBs for 20 seconds
  • Rest (DBs on chest) for 10 seconds
  • 8 sets of chest presses
  • 4 min total
  • Perform as many reps as possible per set

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

Pulldowns – vary grips as needed

Pulldown for 20 seconds
Rest for 10 seconds
8 sets of pulldowns
4 minutes 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

Cable Woodchops

Woodchop in one direction for 20 seconds
Rest (standing) for 10 seconds
Repeat in the other direction
Rest (standing) for 10 seconds
8 sets total of Woodchops – 4 per direction
4 minutes  total
Perform as many reps as possible per set


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)

Friday, it’s back to the weights

bagel-fuls health kraft food nutrition healthhabits junk-food fast-food processed-food

Your Best Body Workout 2011 Week 29 Day 1

“The Athlete” by Howard Schartz and Beverly Ornstein

Week 2 for Tabata

Enjoy.

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer.

I recommend, use and have an affiliate agreement with the Gymboss Interval Timer people. They have recently introduced a new model – the Gymboss Max – that allows you to do more complicated intervals as well as keep your favorite intervals in memory.

 

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

Bodyweight Squat

  • 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

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

  • 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

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

  • 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 Deadlift

  • 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 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)

Wednesday, it’s back to the weights

..

 

Your Best Body Workout – 2011 – Week 28 – Day 3

“The Athlete” by Howard Schartz and Beverly Ornstein

Week #28…Day #3….and it’s the last Tabata of the week.

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer. Staring at a clock while doing Tabatas is a real pain.

 

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

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of

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

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

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

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes 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

Push-Ups

  • From the floor if you can do them
  • Using a smith machine if you can’t do floor push-ups
  • No “girl” push-ups on the knees
  • Push-up for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total of Push-ups
  • 4 minutes  total
  • Perform as many reps as possible per set

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)

Wednesday, it’s back to the weights

..

 

Your Best Body Workout – 2011 – Week 28 – Day 2

“The Athlete” by Howard Schartz and Beverly Ornstein

Week #28…Day #2

More Tabata

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer. Staring at a clock while doing Tabatas is a real pain.

 

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

Smith Machine or Barbell Hip Thrust

  • Flex those glutes for 20 seconds
  • Rest  for 10 seconds
  • 8 sets of Hip Thrusts
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of

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

Incline DB Chest Press

  • Press the DBs for 20 seconds
  • Rest (DBs on chest) for 10 seconds
  • 8 sets of chest presses
  • 4 min total
  • Perform as many reps as possible per set

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

Pulldowns – vary grips as needed

Pulldown for 20 seconds
Rest for 10 seconds
8 sets of pulldowns
4 minutes 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

Cable Woodchops

Woodchop in one direction for 20 seconds
Rest (standing) for 10 seconds
Repeat in the other direction
Rest (standing) for 10 seconds
8 sets total of Woodchops – 4 per direction
4 minutes  total
Perform as many reps as possible per set


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)

Wednesday, it’s back to the weights

..

 

Your Best Body Workout – 2011 – Week 28 – Day 1

“The Athlete” by Howard Schartz and Beverly Ornstein

Tabatas are back.

Be afraid….be very afraid.

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer.

I recommend, use and have an affiliate agreement with the Gymboss Interval Timer people. They have recently introduced a new model – the Gymboss Max – that allows you to do more complicated intervals as well as keep your favorite intervals in memory.

 

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

Bodyweight Squat

  • 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

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

  • 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

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

  • 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 Deadlift

  • 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 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)

Wednesday, it’s back to the weights

..

 

Energy System Training Makes Your Heart Healthier and Stronger

Circuit Training vs Traditional Strength Training

Researchers have found that high-resistance circuit weight training is equally as effective as traditional strength training for improving:

  1. Maximum Strength
  2. Maximum Power
  3. Shuttle-Run Performance (speed & agility)
  4. Lean Muscle Mass

And when it comes to fat loss, circuit training is the best.

Conclusion

If you want to be leaner, stronger, faster and more agile, get doing some circuit training workouts

.

Reference

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Your Best Body Workout – 2011 – Week 20 – Day 3

“The Athlete” by Howard Schartz and Beverly Ornstein

Week #20…Day #3….and this is your last Tabata workout.

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer. Staring at a clock while doing Tabatas is a real pain.

 

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

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of

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

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

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

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes 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

Push-Ups

  • From the floor if you can do them
  • Using a smith machine if you can’t do floor push-ups
  • No “girl” push-ups on the knees
  • Push-up for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total of Push-ups
  • 4 minutes  total
  • Perform as many reps as possible per set

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)

Wednesday, it’s back to the weights

..

 

Your Best Body Workout – 2011 – Week 20 – Day 2

“The Athlete” by Howard Schartz and Beverly Ornstein

Week #20…Day #2….and we’re still doing Tabata.

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer. Staring at a clock while doing Tabatas is a real pain.

 

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

Smith Machine or Barbell Hip Thrust

  • Flex those glutes for 20 seconds
  • Rest  for 10 seconds
  • 8 sets of Hip Thrusts
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of

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

Incline DB Chest Press

  • Press the DBs for 20 seconds
  • Rest (DBs on chest) for 10 seconds
  • 8 sets of chest presses
  • 4 min total
  • Perform as many reps as possible per set

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

Pulldowns – vary grips as needed

Pulldown for 20 seconds
Rest for 10 seconds
8 sets of pulldowns
4 minutes 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

Cable Woodchops

Woodchop in one direction for 20 seconds
Rest (standing) for 10 seconds
Repeat in the other direction
Rest (standing) for 10 seconds
8 sets total of Woodchops – 4 per direction
4 minutes  total
Perform as many reps as possible per set


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)

 

 

Your Best Body Workout – 2011 – Week 20 – Day 1

“The Athlete” by Howard Schartz and Beverly Ornstein

It’s Week #20…and we’re doing one more week of Tabata.

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer. Staring at a clock while doing Tabatas is a real pain.

 

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

Bodyweight Squat

  • 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

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

  • 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

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

  • 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 Deadlift

  • 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 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)

Wednesday, it’s back to the weights

..

 

Your Best Body Workout – 2011 – Week 19 – Day 3

“The Athlete” by Howard Schartz and Beverly Ornstein

Week #19…Day #3….and it’s the last Tabata of the week.

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer. Staring at a clock while doing Tabatas is a real pain.

 

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

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

    Lay on the floor & catch your breath.

    When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of

    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

    Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

    • Roll-outs for 20 seconds
    • Rest (kneeling) for 10 seconds
    • 8 sets of roll-outs
    • 4 minutes total
    • Perform as many reps as possible per set

      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

      Straight Arm Pulldowns – standing – use a rope handle

      • Pulldown for 20 seconds
      • Rest for 10 seconds
      • 8 sets of pulldowns
      • 4 minutes 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

      Push-Ups

      • From the floor if you can do them
      • Using a smith machine if you can’t do floor push-ups
      • No “girl” push-ups on the knees
      • Push-up for 20 seconds
      • Rest (floor) for 10 seconds
      • 8 sets total of Push-ups
      • 4 minutes  total
      • Perform as many reps as possible per set

      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)

      Wednesday, it’s back to the weights

      ..

       

      Your Best Body Workout – 2011 – Week 19 – Day 2

      “The Athlete” by Howard Schartz and Beverly Ornstein

      Week #19…Day #2….and we’re still doing Tabata.

      For all of you who are new to Tabata, it’s very simple.

      • 1 exercise per Tabata set
      • Each Tabata is 4 minutes long
      • Each Tabata set is made up of 8 mini-sets
      • 20 seconds of work per mini-set
      • 10 seconds rest between mini-sets
      • 100% effort

      Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

      What I ask my clients to do is:

      • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
      • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

      The success of this program depends on you being willing to break out of your comfort zone.

      We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

      You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
      .

      Also helpful to these workouts is an interval timer. Staring at a clock while doing Tabatas is a real pain.

       

      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

      Smith Machine or Barbell Hip Thrust

      • Flex those glutes for 20 seconds
      • Rest  for 10 seconds
      • 8 sets of Hip Thrusts
      • 4 min total
      • Perform as many reps as possible per set

      Lay on the floor & catch your breath.

      When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of

      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

      Incline DB Chest Press

      • Press the DBs for 20 seconds
      • Rest (DBs on chest) for 10 seconds
      • 8 sets of chest presses
      • 4 min total
      • Perform as many reps as possible per set

      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

      Pulldowns – vary grips as needed

      Pulldown for 20 seconds
      Rest for 10 seconds
      8 sets of pulldowns
      4 minutes 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

      Cable Woodchops

      Woodchop in one direction for 20 seconds
      Rest (standing) for 10 seconds
      Repeat in the other direction
      Rest (standing) for 10 seconds
      8 sets total of Woodchops – 4 per direction
      4 minutes  total
      Perform as many reps as possible per set


      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)

      Wednesday, it’s back to the weights

      ..

       

      Your Best Body Workout – 2011 – Week 19 – Day 1

      “The Athlete” by Howard Schartz and Beverly Ornstein

      It’s Week #19…and we’re doing Tabata.

      For all of you who are new to Tabata, it’s very simple.

      • 1 exercise per Tabata set
      • Each Tabata is 4 minutes long
      • Each Tabata set is made up of 8 mini-sets
      • 20 seconds of work per mini-set
      • 10 seconds rest between mini-sets
      • 100% effort

      Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

      What I ask my clients to do is:

      • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
      • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

      The success of this program depends on you being willing to break out of your comfort zone.

      We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

      You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
      .

      Also helpful to these workouts is an interval timer. Staring at a clock while doing Tabatas is a real pain.

       

      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

      Bodyweight Squat

      • 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

      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

      • 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

      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

      • 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 Deadlift

      • 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 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)

      Wednesday, it’s back to the weights

      ..

       

      Health Habits Workout – Week 48 – Day 3

      It’s Tabata Time again!!!

      4 Minutes of exquisite pain

      • 8 sets
      • 20 seconds work
      • 10 seconds rest

      This week is an exact duplicate of the previous Tabata phase. We are going to do this for 1 week and then follow up with 2 weeks of new Tabata exercises. My hope is that the bridge week will allow you to beat your PBs from the lastTabata week.

      As always, during these workouts, I want you to balance the amount weight you use with number of  reps per set .

      • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
      • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

      The success of this program depends on you being willing to break out of your comfort zone.

      You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.

      .

      Also, I know I sound like a broken record, but buy an interval timer for these workouts.

      WORKOUT WARM-UP

      Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

      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

      Exercise #1

      Thrusters

      • Thrusters (BB or DB) for 20 seconds
      • Rest (standing) for 10 seconds
      • 8 sets of thrusters
      • 4 minutes  total
      • Perform as many reps as possible per set

      No rest between work sets

      Do this instead…..

      • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
      • If arms overhead is too tough on your shoulders, rest your hands on your head.
      • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
      • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
      • To make it tougher, stand on one foot.

      I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

      Hold for 1 minute or until you catch your breath and are ready to start the next work set.

      Exercise #2

      Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

      • Roll-outs for 20 seconds
      • Rest (kneeling) for 10 seconds
      • 8 sets of roll-outs
      • 4 minutes total
      • Perform as many reps as possible per set

      Back to the standing cable/band bridge/plank thingie for a minute

      Exercise #3

      Straight Arm Pulldowns – standing – use a rope handle

      • Pulldown for 20 seconds
      • Rest for 10 seconds
      • 8 sets of pulldowns
      • 4 minutes total
      • Perform as many reps as possible per set

      Back to the standing cable/band bridge/plank thingie for another minute

      This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

      Exercise #4

      Push-Ups

      • From the floor if you can do them
      • Using a smith machine if you can’t do floor push-ups
      • No “girl” push-ups on the knees
      • Push-up for 20 seconds
      • Rest (floor) for 10 seconds
      • 8 sets total of Push-ups
      • 4 minutes  total
      • Perform as many reps as possible per set

      Back to the standing cable/band bridge/plank thingie for another minute

      This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

      At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

      After that, you’re done for the day.

      Stretch and go home

      Tomorrow, it’s some easy cardio & stretching (lots of stretching)

      ..

      huge strong and ripped healthhabits fitness strength

      Health Habits Workout – Week 48 – Day 2

      huge, strong and ripped is what you will be after doing this workout

      It’s Tabata Time again!!!

      4 Minutes of exquisite pain

      • 8 sets
      • 20 seconds work
      • 10 seconds rest

      This week is an exact duplicate of the previous Tabata phase. We are going to do this for 1 week and then follow up with 2 weeks of new Tabata exercises. My hope is that the bridge week will allow you to beat your PBs from the lastTabata week.

      As always, during these workouts, I want you to balance the amount weight you use with number of  reps per set .

      • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
      • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

      The success of this program depends on you being willing to break out of your comfort zone.

      You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.

      .

      Also, I know I sound like a broken record, but buy an interval timer for these workouts.

      ..

      WORKOUT WARM-UP

      Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

      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

      Exercise #1

      Smith Machine or Barbell Hip Thrust

      Hip Thrust for 20 seconds
      Rest (lying) for 10 seconds
      8 sets of hip thrusts
      4 minutes total
      Perform as many reps as possible per set

      .

      No rest between work sets

      Do this instead…..

      Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
      If arms overhead is too tough on your shoulders, rest your hands on your head.
      With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
      This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
      To make it tougher, stand on one foot.
      I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

      Hold for 1 minute or until you catch your breath and are ready to start the next work set.

      Exercise #2

      Incline DB Chest Press

      Press the DBs for 20 seconds
      Rest (DBs on chest) for 10 seconds
      8 sets of chest presses
      4 minutes total
      Perform as many reps as possible per set
      Back to the standing cable/band bridge/plank thingie for a minute

      Exercise #3

      Pulldowns – vary grips as needed

      Pulldown for 20 seconds
      Rest for 10 seconds
      8 sets of pulldowns
      4 minutes total
      Perform as many reps as possible per set
      Back to the standing cable/band bridge/plank thingie for another minute

      This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

      Exercise #4

      Cable Woodchops

      Woodchop in one direction for 20 seconds
      Rest (standing) for 10 seconds
      Repeat in the other direction
      Rest (standing) for 10 seconds
      8 sets total of Woodchops – 4 per direction
      4 minutes  total
      Perform as many reps as possible per set
      Back to the standing cable/band bridge/plank thingie for another minute

      This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

      At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

      After that, you’re done for the day.

      Stretch and go home

      Tomorrow, it’s some easy cardio & stretching (lots of stretching)

      Friday, it’s back to the weights

      .

      Health Habits Workout – Week 48 – Day 1

      It’s Tabata Time again!!!

      4 Minutes of exquisite pain

      • 8 sets
      • 20 seconds work
      • 10 seconds rest

      This week is an exact duplicate of the previous Tabata phase. We are going to do this for 1 week and then follow up with 2 weeks of new Tabata exercises. My hope is that the bridge week will allow you to beat your PBs from the last Tabata week.

      As always, during these workouts, I want you to balance the amount weight you use with number of  reps per set .

      • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
      • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

      The success of this program depends on you being willing to break out of your comfort zone.

      You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.

      .

      Also, I know I sound like a broken record, but buy an interval timer for these workouts.

      ..

      WORKOUT WARM-UP

      Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

      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

      Exercise #1

      Bodyweight Squat

      • 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

      No rest between work sets

      Do this instead…..

      • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
      • If arms overhead is too tough on your shoulders, rest your hands on your head.
      • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
      • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
      • To make it tougher, stand on one foot.

      I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

      Hold for 1 minute or until you catch your breath and are ready to start the next work set.

      Exercise #2

      See Saw Press

      • 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

      Back to the standing cable/band bridge/plank thingie for a minute

      Exercise #3

      Standing Cable Row

      • 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

      Back to the standing cable/band bridge/plank thingie for another minute

      This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

      Exercise #4

      1 Leg Deadlift

      • 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

      Back to the standing cable/band bridge/plank thingie for another minute

      This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

      At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

      After that, you’re done for the day.

      Stretch and go home

      Tomorrow, it’s some easy cardio & stretching (lots of stretching)

      Wednesday, it’s back to the weights

      Health Habits Workout – Week 46 – Day 3

      It’s Tabata Time again!!!

      4 Minutes of exquisite pain

      • 8 sets
      • 20 seconds work
      • 10 seconds rest

      During these workouts, I want you to balance the amount weight you use with number of  reps per set .

      • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
      • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

      The success of this program depends on you being willing to break out of your comfort zone.

      It’s Week 2 of these workouts. That means next week is a bridge workout and then we go back to Tabata for another 2 weeks.

      You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.

      .

      Also, I know I sound like a broken record, but buy an interval timer for these workouts.

      WORKOUT WARM-UP

      Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

      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

      Exercise #1

      Thrusters

      • Thrusters (BB or DB) for 20 seconds
      • Rest (standing) for 10 seconds
      • 8 sets of thrusters
      • 4 minutes  total
      • Perform as many reps as possible per set

      No rest between work sets

      Do this instead…..

      • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
      • If arms overhead is too tough on your shoulders, rest your hands on your head.
      • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
      • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
      • To make it tougher, stand on one foot.

      I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

      Hold for 1 minute or until you catch your breath and are ready to start the next work set.

      Exercise #2

      Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

      • Roll-outs for 20 seconds
      • Rest (kneeling) for 10 seconds
      • 8 sets of roll-outs
      • 4 minutes total
      • Perform as many reps as possible per set

      Back to the standing cable/band bridge/plank thingie for a minute

      Exercise #3

      Straight Arm Pulldowns – standing – use a rope handle

      • Pulldown for 20 seconds
      • Rest for 10 seconds
      • 8 sets of pulldowns
      • 4 minutes total
      • Perform as many reps as possible per set

      Back to the standing cable/band bridge/plank thingie for another minute

      This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

      Exercise #4

      Push-Ups

      • From the floor if you can do them
      • Using a smith machine if you can’t do floor push-ups
      • No “girl” push-ups on the knees
      • Push-up for 20 seconds
      • Rest (floor) for 10 seconds
      • 8 sets total of Push-ups
      • 4 minutes  total
      • Perform as many reps as possible per set

      Back to the standing cable/band bridge/plank thingie for another minute

      This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

      At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

      After that, you’re done for the day.

      Stretch and go home

      Tomorrow, it’s some easy cardio & stretching (lots of stretching)

      ..

      Health Habits Workout – Week 46 – Day 2

      huge, strong and ripped is what you will be after doing this workout

      It’s Tabata Time again!!!

      4 Minutes of exquisite pain

      • 8 sets
      • 20 seconds work
      • 10 seconds rest

      During these workouts, I want you to balance the amount weight you use with number of  reps per set .

      • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
      • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

      The success of this program depends on you being willing to break out of your comfort zone.

      It’s Week 2 of these workouts. That means next week is a bridge workout and then we go back to Tabata for another 2 weeks.

      You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.

      .

      Also, I know I sound like a broken record, but buy an interval timer for these workouts.

      ..

      WORKOUT WARM-UP

      Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

      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

      Exercise #1

      Smith Machine or Barbell Hip Thrust

      Hip Thrust for 20 seconds
      Rest (lying) for 10 seconds
      8 sets of hip thrusts
      4 minutes total
      Perform as many reps as possible per set

      .

      No rest between work sets

      Do this instead…..

      Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
      If arms overhead is too tough on your shoulders, rest your hands on your head.
      With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
      This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
      To make it tougher, stand on one foot.
      I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

      Hold for 1 minute or until you catch your breath and are ready to start the next work set.

      Exercise #2

      Incline DB Chest Press

      Press the DBs for 20 seconds
      Rest (DBs on chest) for 10 seconds
      8 sets of chest presses
      4 minutes total
      Perform as many reps as possible per set
      Back to the standing cable/band bridge/plank thingie for a minute

      Exercise #3

      Pulldowns – vary grips as needed

      Pulldown for 20 seconds
      Rest for 10 seconds
      8 sets of pulldowns
      4 minutes total
      Perform as many reps as possible per set
      Back to the standing cable/band bridge/plank thingie for another minute

      This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

      Exercise #4

      Cable Woodchops

      Woodchop in one direction for 20 seconds
      Rest (standing) for 10 seconds
      Repeat in the other direction
      Rest (standing) for 10 seconds
      8 sets total of Woodchops – 4 per direction
      4 minutes  total
      Perform as many reps as possible per set
      Back to the standing cable/band bridge/plank thingie for another minute

      This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

      At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

      After that, you’re done for the day.

      Stretch and go home

      Tomorrow, it’s some easy cardio & stretching (lots of stretching)

      Friday, it’s back to the weights

      .

      Health Habits Workout – Week 46 – Day 1

      It’s Tabata Time again!!!

      4 Minutes of exquisite pain

      • 8 sets
      • 20 seconds work
      • 10 seconds rest

      During these workouts, I want you to balance the amount weight you use with number of  reps per set .

      • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
      • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

      The success of this program depends on you being willing to break out of your comfort zone.

      It’s Week 2 of these workouts. That means next week is a bridge workout and then we go back to Tabata for another 2 weeks.

      You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
      .

      Also, I know I sound like a broken record, but buy an interval timer for these workouts.

      ..

      WORKOUT WARM-UP

      Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

      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

      Exercise #1

      Bodyweight Squat

      • 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

      No rest between work sets

      Do this instead…..

      • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
      • If arms overhead is too tough on your shoulders, rest your hands on your head.
      • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
      • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
      • To make it tougher, stand on one foot.

      I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

      Hold for 1 minute or until you catch your breath and are ready to start the next work set.

      Exercise #2

      See Saw Press

      • 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

      Back to the standing cable/band bridge/plank thingie for a minute

      Exercise #3

      Standing Cable Row

      • 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

      Back to the standing cable/band bridge/plank thingie for another minute

      This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

      Exercise #4

      1 Leg Deadlift

      • 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

      Back to the standing cable/band bridge/plank thingie for another minute

      This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

      At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

      After that, you’re done for the day.

      Stretch and go home

      Tomorrow, it’s some easy cardio & stretching (lots of stretching)

      Wednesday, it’s back to the weights