Get up! Its Monday!!! Todays workout is 4 rounds of Tabata. Tabata workouts are time based high intensity workouts. Only 4 minutes for 1 set. 20 seconds on, 10 seconds off for 8 periods of exercise. Sounds confusing but it really isnt. We are going to 4 4 sets of Tabata workouts, all with different exercises, a little running, then an abs finisher. The first set of Tabata is: Pushups Squats 2nd Set: Squat Thrust/Bridges 3rd Set: Sit Ups/ Lunges 4th Set: Jump Jack Squat/Bird Dog To start you will do the set of exercises. Lets explain the first set. Do pushups for 20 seconds, rest 10 seconds, then do squats for 20, rest 10. Then back to pushups for 20, rest 10, squats for 20 sec, rest 10. You will do each exercise 4 times alternating back and forth between the 2 for 4 minutes total. Then just change the exercises for the next set. Oh, forgot to mention, after you finish the tabata set, run 100m or for 1 minute. Sprint! This is a workout, not a walk in the park. When you are done with the above, complete the abs finisher we have been doing the last few days. Do these 11 exercises back to back, 20 reps each: Big Circles - standing making large circles holding weight. Medicine Ball Woodchopper - weight overhead lower between feet back to overhead. Standing Russian Twist - standing moving the weight from left to right keeping arms straight. Medicine Ball Situp - situp with weight on oyour chest. Front Squat to Push Press - weight held at chest level, squat and push overhead. Rocky Solo - seated, legs straight, sitting straight up, move weight from left to right and touch floor. Toe Touch - lay down, legs straight up, weight ovehead, raise up and touch weight to toes. 45-degree Twist - standard Russian Twist we usually do. Suticase Crunch - lay down, weigth above head, crunch up and bring 1 leg up at same time placing weight on shin, change sides each rep. Diagonal Crunch - seated, legs spread apart, lie down to left side and crunch up and touch weight to right shin, lay down to right side, crunch up and touch left shin. Weight Glute Bridges - weight on belly and bridge up. I promise to get some pics for these soon. If you have any questions, message me. A lot of these are in the pics area. I am missing a few pics but I hope to have a library of pics soon. Stay tuned! P.T.X. - Do Something, Never Quit, or Die Trying!
Posted on: Mon, 21 Oct 2013 15:12:06 +0000
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