WTF! Monday WOW!

WTF! WOW (Workout Of the Week)

TABATA

WTF is a Tabata workout?

Tabata is a style of high-intensity interval training (HIIT) that involves 20 seconds of exercise at your maximum effort, followed by 10 seconds of rest, for a certain number of rounds. It was founded by Japanese scientist Izumi Tabata, who studied the effects of moderate vs high-intensity training in the late '90s.

Ok so now you know then what?

An example of a Tabata workout could be grouping a set of exercises like burpees, squats, or push-ups, performed in 20-second intervals with 10-second rest periods in between.

My goal here is to get you a full body workout in under 20 mins!

During these exercise intervals try to give a maximum effort but sustain the rep count during all rounds….. aiming to complete as many repetitions as possible in each 20-second burst, ultimately improving cardiovascular fitness and muscle endurance. Example: First round you get 10 reps then try and hit that for every round of that particular movement.

Sweet I get it! But, I don’t know what exercises or how many rounds to do?

Exercises: Burpees, Squats, Push ups, Sit ups
Duration: Each exercises is performed for 4 minutes
Rounds: 8 rounds (20 sec work, 10 sec rest) 8 × 30 sec rounds = 4 minutes
Rest: 1 minute between exercises
Total Time: 19 minutes - 4 min Burpees, 1 min rest, 4 min Squats, 1 min rest, 4 min Push ups, 1 min rest, 4 min Sit ups

New to Working out? or Need to know some standards? Well here are Options!

Burpee: Do these as you can….meaning if you cant do them fast do them slow! Just get down to the ground (laying down , chest on ground) and then stand up (fully extended).

Squat: If you’re like me old and broken with horrible knees, or ya hips feel like they are going to fall apart, then once again slow pace and as deep as you can, or simply sit up and dow on a chair. If your a superstar then the goal is to get hips lower then the knees.

Push up: Start in a plank position with your arms fully extended, then lower your chest to the floor while keeping your body in a straight line, and push back up. Scaled options include performing push-ups with your hands elevated on a surface or against a wall to reduce the intensity while maintaining proper form.
Here are some more scaled options

Sit Ups: Start by laying on ya back with ya feet together and knees out (like a butterfly), sit up by bringing your torso toward your thighs, and touch the ground in front of your feet at the top of the movement. Scaled option can be to perform a crunch by lifting your shoulders and upper back off the ground, maintaining contact with the lower back.

What if I think these movements suck!
That’s all good choose 4 movements that you think you can get a kick ass workout with……

So go out there and DO IT!

But the one condition we want to hear your results!

Enjoy Amigos!