Posts Tagged ‘Tabatas’

Image5Workouts for: 4/13,15,18/2015

Got lazy.
Oh, we still exercised but neglected the blog. Hopefully Floyd is OK…
Did some great and different (of course) types of work outs that some folks will hate…some folks will like…and some won’t care. Suits me!

Image27So the three workouts for this post are all based on a Tabata theme.
Essentially extrapolated from Dr. Izumi Tabata of The National Institute of Fitness and Sports in Tokyo. He developed a protocol to increase both aerobic and anaerobic conditioning. “Tabata” workouts are brief, but extremely intense.

When I say we are doing “Tabatas” Meaning we take an Image36exercise and bust your ass for 20 seconds followed by a 10 second break. The process is repeated 8 times. So a less than 4 minute process.

Oh…it is tough…

And you can do this at home!

 

4/13/2015Image2
T-Shirt: Teamwork
Music: AC/DC

Squats
Bridging On Chair
Toe Hops
Crunches
Seated Leg Raises
Prone Flutter KicksImage12
Prone Arm Flutters
Push Ups
Chair Mountain Climbers
Rear Chair Foot Climbs

4/15/2015
T-Shirt: 21st Brewing
Music: Yngwie Malmsteen

Kick Over Chair Out to InImage19
Kick Over Chair In to Out
Seated Lemon Squeezers
Push Up Position Walks Side to Side
Supine Leg Raises
Bridge Reach Backs
Lunge Hops
Push Up Variety (Regular, Close, Offset Hands, Cobras)
Side Leg RaisesImage23
Prone Cross Flutters
Prone Shoulder Extension

4/20/2015
T-Shirt: Mellow Mushroom
Music: White Stripes

Jump Squats
Double Chair Mountain ClimbersImage31
Chair Push Ups
Chair Flutter Kicks
Chair Lunges (Foot On Chair)
Chair Lunge Jumps
Chair Burpees (Lift Chair Overhead)
Seated Elbows to Knees
Chair Toe Taps
Knees to Opposite Elbow

And that is enough for now!

Video:Image39

Image3Workout for 4/30/2014

Music: 1970s CD per Randy again.

T-shirt: AC/DC.

Circuit Training again today. But with an extreme twist. We did the “Tabata” style at each station.

Unfamiliar with Tabatas? Izumi Tabata is a researcher in Image1Japan. Dr. Izumi Tabata (of The National Institute of Fitness and Sports in Tokyo) developed a protocol to increase both aerobic and anaerobic conditioning. “Tabata” workouts are brief, but extremely intense.

When I say we are doing “Tabatas” I am extrapolating from the research of Dr. Tabata. Meaning we take an exercise and bust your rear for 20 seconds followed by a 10 second break. The process is repeated 8 times. A less than 4 minute process.Image6

We’ve done some whole “Tabata” workouts before…but only bodyweight exercises. And never for just one body part. Today meaning thighs. Course some lower back, ab/core, upper back and shoulders also kicked in a bit, depending upon which exercise station you happened to be on.

I’m sure there are/will be some internet guru/troll types that won’t like this workout. Well…life is simple…and they don’t have to do it.
First and Only: Thigh CircuitImage11

10 Stations
1 Full Circuit
Max Reps for 20 Sec
Break for 10 Sec
Repeat 8 times at each station

Chair Squats
Chair Jump Squats
Bridging Feet on BenchImage12
Slideboard Leg Curls
Keg Leg Curls
Wall Sit
Squats Ball Overhead
Small Keg Leg Curls
Squats Ball Out Front
Sissy Squats

This was devastating.
We’ll do it again…
Or something like it!

Video:

Image4

Workout for 12/16/2013

Music: 60s Rock.

T-Shirt: Iron Man.

Decided to do some more circuit training.

It was actually the same circuit as a few days ago.

Of course to make it different we threw in the “Tabata” style stuff.

But not the full 4 minute time period.Image3

Nope we did 2 minute versions.

That way we could get more of the circuit in there.

First: Circuit Training Only

10 Stations, 10 RepsImage5

  • Kettle Bell Swings
  • BB Curls
  • Plate Upright Rows
  • Weighted Sit Ups
  • Incline Leg Raises
  • Dumbbell Curls
  • Incline Dumbbell PressesImage7
  • Theraband Triceps Pushdowns
  • Inverse Rows
  • Sissy Squats

Second: Circuit Training and “Half Tabata” Squats

10 Stations, 10 Reps

In between each station were Squats…Image6

“Tabata Style”…

20 Sec Max Reps/10 Sec Break

For 2 minutes.

  • Kettle Bell Swings
  • BB Curls
  • Plate Upright RowsImage9
  • Weighted Sit Ups
  • Incline Leg Raises
  • Dumbbell Curls
  • Incline Dumbbell Presses
  • Theraband Triceps Pushdowns
  • Inverse Rows
  • Sissy Squats

Third: Circuit Training and “Half Tabata” Push Ups

10 Stations, 10 RepsImage11

In between each station were Push Ups…

“Tabata Style”…

20 Sec Max Reps/10 Sec Break

For 2 minutes.

  • Kettle Bell SwingsImage17
  • BB Curls
  • Plate Upright Rows
  • Weighted Sit Ups
  • Incline Leg Raises
  • Dumbbell Curls
  • Incline Dumbbell Presses
  • Theraband Triceps Pushdowns
  • Inverse Rows
  • Sissy Squats

Video:

Image13

Workout for 12/9/2013

 Music: Stars on 45.

 T-shirt: Buddah Records.

 A return to circuit training.

The first circuit was easy.

The second…Image1

Well that’s another story!

First: Circuit Training

12 Station Exercise Circuit

10 Reps Each Station

  • KB Swings
  • Keg Hamstring PullinsImage4
  • Keg Push Up/Press/Burpee
  • BB Curls
  • Triceps Band Pushdowns
  • Plate Upright Rows
  • Big Wheel Rollouts
  • Ball Overhead Squats
  • Sissy SquatsImage8
  • Weighted Sit Ups
  • Incline Leg Raises
  • Inverted Rows

Second: Circuit Training With “Tabatas”

12 Station Exercise Circuit

10 Reps Each Station

The twist on this was to add a “Tabata” style run against the wall.

That means leaning on the wall while running for 20 sec on, 10 Sec off.

4 times after each exercise station.Image15

  • KB Swings
  • Keg Hamstring Pullins
  • Keg Push Up/Press/Burpee
  • BB Curls
  • Triceps Band Pushdowns
  • Plate Upright Rows
  • Big Wheel RolloutsImage9
  • Ball Overhead Squats
  • Sissy Squats
  • Weighted Sit Ups
  • Incline Leg Raises
  • Inverted Rows

Video:

Image4Workout for 2/13/2013.

Music: Radio. T-shirt: ESPN.

Boatload o squats today! Let’s see how the legs hold up today after the beating the last time!

Did some circuit training first then finished off with a lot of body weight movements. All to hit the legs.

First: Squat CircuitImage3

13 Stations

5 Cycles

10, 8, 6, 4, 2

  1. Keg Overhead Squat
  2. Ball in Front SquatImage28
  3. Ball Overhead Squat
  4. Chair Jump Squats
  5. Chair Squats
  6. Butt to Ball Squats
  7. Sissy Squats
  8. Ball Between Knees Squats
  9. Wide SquatsImage26
  10. Goblet Squats x 3
  11. Toes Up On Plates Squats

Second:  Body Weight Thigh Burner

26 Movements, 10 Reps

  1. Wide Squats
  2. Regular Stance SquatsImage7
  3. Feet Together Squats
  4. Squat, Twist, Touch Floor
  5. Prisoner Squats
  6. Prisoner Squats, Knee to Elbow
  7. Prisoner Squats, Knee to Opposite Elbow
  8. Short Lunge
  9. Squat, Jump, Land Hands to FloorImage11
  10. Cross Over Front Lunge
  11. Cross Over Rear Lunge
  12. Cross Over Rear Lunge Back Leg Raise
  13. Cross Over Rear Lunge, Touch Floor, Back Leg Raise
  14. Side Lunge
  15. Side Lunge Slide L/R
  16. Rockbottom SquatsImage17
  17. Full Squat Rock on Toes
  18. Bottom ¼ Squats
  19. Knuckle Drag Squats
  20. Long Lunge to High Kick
  21. Long Lunge Rear Leg Kick
  22. Lunge Jumps
  23. Full Squat Rear Leg KickImage18
  24. Top ¼ Squats
  25. Regular Parallel Squats
  26. Full Squats

Third: Tabata Style Squats

Unfamiliar with Tabatas?

When I say we are doing “Tabatas” I am extrapolating fromImage20 the research of Dr. Izumi Tabata. Meaning we take an exercise and bust your rear for 20 seconds followed by a 10 second break. The process is repeated 8 times. A less than 4 minute process. Painful but it pays off!

Fourth: Optional Stretching

Yep…static stretching… and again…no apologies…Image22

Video:

39th workout of the year, 5/9/2012.

Music: Hits from 1967. T-Shirt: 21st Amendment Brewery.

Still running behind in my exercise blogging. But I do have all the videos.

So the workouts will continue to be documented.

Whether you (or me) like it or not!!

First: Agility Ladders

Just trying to do something a little different…get the blood flowing.

Course it is fairly warm for spring.

Just part of living down south.

Second: Inchworms With Push Ups and Crabwalks

Just what it says.

Haven’t done these in a long while.

Been busy with some other stuff.

Makes this harder when we return to it.

Try it at home…or heck do it at the gym…what the heck!

Third: Core/Abs

  • Hands to Wall Sit Ups 25
  • Leg Raises to Wall 25
  • Hands to Wall Sit Ups 20
  • Leg Raises to Wall 20

Fourth: Ham/Glute Circuit Training

12 Exercises, 2 Cycles

30 Sec Each Station for Max Reps

Yeah…the video says 11 exercises…but there were 12.

Don’t want to short change ourselves now…do we?

Ball Hamstring Curls

Slideboard Hamstring Curls

Keg Hamstring Curls

Furniture Slider Hamstring Curls

Single Leg Furniture Slider Hamstring Curls

Foam Roller Hamstring Curls

Bridge Holds on Chair

Unilateral Bridge Holds

Barbell Hip Thrusts

Kettlebell Swings

Bridges on Bench

Wall Sits

Fifth: Now pushups with the “Hashey Protocol”!

“Rest” position is at the top!

  • Minute 1 – 1 every 5 seconds
  • Minute 2 – 1 every 10 seconds
  • Minute 3 – 1 every 15 seconds
  • Minute 4 – 1 every 20 seconds
  • Minute 5 – 1 every 15 seconds
  • Minute 6 – 1 every 10 seconds
  • Minute 7 – 1 every 5 seconds

Sixth: Tabata Style Squats

Maximum amount of reps for 20 Seconds.

Then you get a 10 Second break.

Only to repeat the process 8 times total.

This will take less than 8 minutes.

But it will feel like a lot more than that!!!

Video: 

37th workout of the year, 4/25/2012.

Music: The Radio…not it isn’t a band…at least one that I know of. Nope just the plain old FM radio.

T-shirt: Ohio State University.

All body weight workout today.

No fancy or unfancy equipment needed!

First: Agility Ladder Drills

Yeah…did them again.

Can you believe that?

How lame am I that I used the ladders 2 – 3 times in a row?

So to add some variety I threw in the upper body.

Second: Tabata Stuff

Ok…so what is “Tabata”?

Well I guess I’ll quote from this blog!

“As I said before…this is not a new Tequila. Izumi Tabata is a researcher in Japan. You can connect with him on Facebook (but it probably really isn’t him).

Dr. Izumi Tabata of The National Institute of Fitness and Sports in Tokyo developed a protocol to increase both aerobic and anaerobic conditioning. “Tabata” workouts are brief, but extremely intense.

When I say we are doing “Tabatas” I am extrapolating from the research of Dr. Tabata. Meaning we take an exercise and bust your rear for 20 seconds followed by a 10 second break. The process is repeated 8 times. A less than 4 minute process. Painful but it pays off!”

The exercises?

Squats

Push Ups

Twas a very tough 8 minutes!!

Third: Burpee and Push Up Conditioning

  • 15 Burpees/15 Push Ups
  • 14 Burpees/14 Push Ups
  • 13 Burpees/13 Push Ups
  • 12 Burpees/12 Push Ups
  • 11 Burpees/11 Push Ups
  • 10 Burpees/10 Push Ups

Fourth: More Tabata Stuff

Well now you know what it is and how to do it!

  • Lunges
  • Crunches
  • Side Hip Ups
  • Wall Run

Video: