Jan 30th


Thurs
Chipped Ice
Rings (Miscellaneous)

Fri
Recumbent 15 minutes

Kettlebells:
Two Arm Swings (Russian)
Turkish Getups

Elliptical 15 minutes

Jan 28


Shoveled driveway and sidewalk 45min (again)

Rings (miscellaneous) 15 min
Assisted Pullups on Rings
Pushups on Rings
Basic Support Position on Rings

Jan 27th


Mon
Rest Day

Tues
Shoveled driveway and sidewalk 45min

Rings (miscellaneous) 15 min

Jan 25


Deadlifts 180#
8, 6, 4

Practiced Ring push-ups with feet on stool (preliminary planche position)

Recumbent Bike 20 minutes

Jan 24


Thurs
Rest

Friday
Equipment loading from 2nd floor via steps
Motors, Transformers, wiring, training units

Saturday
Recumbent Bike 20 minutes
Ring Stands
Ring Dips
Ring Pullups (assisted)
15 Minutes elliptical

Jan 20th


Jump Rope 20 seconds, 8 cycles

Walking Lunges with Kettlebell

Russian Kettlebell Swings

Squat Thrusts with Kettlebell

Jan 19th


Warmup
15 minute jog

Modified (conservative) Tabata Interval
20 seconds on, 10 seconds off (repeat each exercise for 4 rounds before moving on to next exercise… total 2 minutes each exercise)

  • Handstand against wall
  • Sprint in place
  • Parallelette Dips
  • Jumping Jacks

Cool down
Stretching 5 minutes

Tabata Intervals


The Tabata workout is a high-intensity training regimen that produces remarkable results. A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.

How effective can just 4 minutes of exercise be? … Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn’t “eight sets of eight,” although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it’s “as many reps as I can get in” during the twenty seconds, followed by ten seconds rest.

It helps to be able to see a wall clock with a second hand during your four minutes of fun. Stop at twenty seconds, rest ten seconds, and go again. Watching the clock helps with your focus and also in keeping count of the eight cycles…

Here is a longer Tabata workout example. This workout consists of 4 separate Tabata Intervals, each 4 minutes. The total workout will last 16 minutes. Always begin with a moderate warm-up and cool down session. And if you are not already in good shape, check with a doctor before trying.

* Jump Rope
* Pushups
* Squats
* Chin-ups or Pull-ups

Note the 10-second rest periods in the Tabata workout are important, both physically and mentally. Not only do they allow partial recovery, they also provide psychological relief. Switching back and forth from work to rest makes the workout go quickly. Plus, it allows you to train at a higher level of intensity, which what intervals are all about.

Another great Tabata exercise is the “squat thruster.” The squat thruster is one of the great lifts being made popular by organizations such as CrossFit. Take two dumbbells and hold them at shoulder height. Squat down, pushing your rear-end back, keeping the dumbbells on the shoulders. As you rise up, press the bells to the overhead lockout position. You can either press as you rise or use the momentum to help “kick” the bells overhead. Keep your weight in your heals and go light! A 25 pound dumbbell in each hand is a very difficult thruster workout!

Pretty much any form of cardiovascular exercise that uses a large number of muscles can be tailored to fit Tabata interval workouts, so feel free to be creative. In addition to the exercises mentioned above, use them with sprints, burpees, a jump rope, the heavy bag, treadmill or rowing machine.

Lessen the likelihood of injury by choosing a rate of intensity suited to your level of conditioning – be conservative. Incorporate variety into your Tabata workouts. A few sessions per week will offer plenty of intensity.

Jan 18th


Rest Day

Jan 17th


WOD
10K Run (on Elliptical)
23:37

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