Wednesday, February 22, 2012

Tabata InnShape-Extreme

Good morning out there.
I had to travel by car during the night and got up after just a few hours of sleep. I felt stiff... really stiff and of course tired and weak. But you know, I want to get in shape so I thought I better get my ass moving for a few minutes, intense minutes to wake me up. There is the Tabata Interval, which I thought fits perfectly into my schedule. Never heard of it? Check it out on Wikipedia:
http://en.wikipedia.org/wiki/High-intensity_interval_training
If you read it, it describes an interval of 20/10 seconds, means 20 seconds workout, 10 seconds rest for 8 rounds (4mins total). So I took it to an extreme this morning and did 32 rounds, 4 exercises, each based on the 8 rounds Tabata Interval. Here is what I did:
Warm-up
20 jumping jacks
3 push-ups
20 jumping jacks
4 push-ups
20 jumping jacks
5 push-ups
Stretch your calves
Stretch your hamstrings
Stretch your quadriceps
Stretch your wrists

Workout
Set your interval timer or phone on 10 seconds rest interval, 20 seconds workout interval for 32 rounds.
1. Tabata: 8 rounds of Burpees
2. Tabata: 8 rounds of Competition Situps
3. Tabata: 8 rounds of Jumping Lunges
4. Tabata: 8 rounds of Air Squats (I did Kettlebell Swings instead since I had one standing around here - only 6kg though)
Cool-down
Stretch your muscles especially quadriceps, expect them to burn after the jumping lunges.
Enjoy the workout, below my scores:
1. Burpees: 7, 7, 6, 6, 6, 6, 6, 6 = 50
2. Competition Situps: 6, 6, 6, 6, 6, 6, 6, 7 = 49
3. Jumping Lunges: 16, 15, 12, 11, 12, 12, 12, 12 = 102
4. Kettlebell Swings: 9, 10, 10, 10, 10, 10, 10, 10 = 79

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