THE TABATA SIX
Alright, enough talk. Here are my 6 Favorite Tabata Workouts. (Demos to come later)

Cont’d from WHAT IS TABATA? Article

No Timer? You can use this TABATA TIMER site

TABATA WORKOUT #1 — Barbell Tabata Complex (4 Exercises)
In this complex, you pick four barbell exercises that you can easily transition between. Perform the first exercise for as many reps as you can in 20 seconds, rest 10 seconds, and perform the second exercise as fast as possible for 20 seconds. Now, rest for 10 seconds and repeat this process for the following two remaining exercises.
Once you’ve completed all four exercises you’re only half way done, because you’ll only be two minutes into the Tabata. Go back to the first exercise and repeat the entire complex again without ever dropping the bar.
Here’s a sample of a four-exercise Barbell Tabata Complex (with each movement done twice):

1. Reverse Lunges (Alternating legs) (rack position)
2. Shoulder Press or Thruster
3. Romanian Deadlifts
4. Hang Cleans
5. Reverse Lunges (Alternating legs) (rack position)
6. Shoulder Press or Thruster
7. Romanian Deadlifts
8. Hang Cleans

TABATA WORKOUT #2 — Barbell Tabata Complex (8 Exercises)
This complex is performed exactly the same as the previous complex described above, only you perform eight different exercises once instead of four exercises performed twice.
Here’s an example of an eight-exercise Barbell Tabata Complex:

1. Reverse Lunges (Barbell on shoulders; back squat style)
2. Good Mornings (Bar still on shoulders)
3. Shoulder Press or Thruster
4. Hang Cleans
5. Front Squats
6. Bent Over Row
7. Romanian Deadlifts
8. Push Ups

Note: When performing barbell complexes like the one above, its okay not to use “perfect” Olympic lifting technique on moves like cleans and snatches. Why?

1. We’re not Olympic lifting, we’re doing a barbell complex.
2. We’re not trying to build peak power, we’re trying to build conditioning and lose fat.
3. Good Olympic lifting form is needed to help you lift heavy loads as fast and efficiently as possible. The loads used in the complexes above are not heavy at all, and therefore don’t require you to have “perfect” form. As long as you don’t lose optimal spinal alignment and maintain good rhythm, you’re fine.

So, all you perfect Olympic lifting form Nazis can relax!

TABATA WORKOUT #3 — Kettlebell Tabata Complex (4 Exercises)
I have to tell you, kettlebells have been growing on me lately. I still think that aside from swings, you can do many of the same exercises with a simple dumbbell. But that being said, I do find myself using KB’s more often to get a different feel than I do with dumbbells.
Here’s one of my favorite kettlebell Tabata interval workouts:

20 sec 1-arm swings (right arm)
 ::: 10 sec rest

20 sec 1-arm swings (left arm) 
::: 10 sec rest

20 sec Front Squats (right arm)
 
::: 10 sec rest
20 sec Front Squats (left arm) 
::: 10 sec rest
20 sec Push Press (right arm) 
::: 10 sec rest
20 sec Push Press (left arm)
 
::: 10 sec rest
20 sec 2-arm swing
 
::: 10 sec rest
20 sec 2-arm swing 
::: 10 sec rest

You can also do this same KB Tabata workout without switching sides each time like this:

20 sec 1-arm swings (right arm)
 
::: 10 sec rest

20 sec Front Squats (right arm)
 
::: 10 sec rest

20 sec Push Press (right arm)
 
::: 10 sec rest

20 sec 1-arm swings (left arm) 
::: 10 sec rest

20 sec Front Squats (left arm) 
::: 10 sec rest

20 sec Push Press (left arm)
 
::: 10 sec rest

20 sec 2-arm swing
 
::: 10 sec rest

20 sec 2-arm swing 
::: 10 sec rest

TABATA WORKOUT #4 — Resistance Band Tabata (8 Exercises)
Call me crazy, but I love using resistance bands due to their simplicity, versatility, and low cost/ big return ability. For exercises like the ones below, my bands of choice are JC bands.
Although you might expect to find these little neon-colored bands in a drug store next to the feminine hygiene section, don’t be fooled, this JC Band Tabata workout will smash even the fittest athlete!

1. Squat and Row
2. Swimmers (back straight, arms straight, touch band to shoulders)
3. Tight Rotations (right side)
4. Tight Rotations (left side)
5. Punches (right leg forward)
6. Punches (left leg forward)
7. Swimmers (back straight, arms straight, touch band to shoulders)
8. Squat and Row.

TABATA WORKOUT #5 — Fighter’s Band Tabata (4 Exercises)
This Tabata is a favorite of my fighters because it develops the upper-body conditioning necessary to continually throw punches, push, pull, and clinch with your opponent for the entire fight.
Plus, this Tabata is great for folks who are looking for a non-leg dominant way of improving conditioning and accelerating fat loss. My bodybuilders and figure competitors love to use this Tabata after an upper-body lifting day.
This entire Tabata is performed with a staggered stance. Switch your lead leg each round. Here’s how it’s done:

20 sec punches (left leg lead) 
::: 10 sec rest

20 sec punches (right leg lead)
 
::: 10 sec rest

20 sec alternating row (left leg lead)
 
::: 10 sec rest

20 sec alternating row (right leg lead)
 
::: 10 sec rest

20 sec punches (left leg lead)
 
::: 10 sec rest

20 sec punches (right leg lead)
 
::: 10 sec rest

20 sec alternating row (left leg lead)
 
::: 10 sec rest

20 sec alternating row (right leg lead)

Or, you can alternate each round this way:

20 sec punches (left leg lead) 
::: 10 sec rest

20 sec alternating row (left leg lead)
 
::: 10 sec rest

20 sec punches (right leg lead) 
::: 10 sec rest

20 sec alternating row (right leg lead)
 
::: 10 sec rest

20 sec punches (left leg lead)
 
::: 10 sec rest

20 sec alternating row (left leg lead)
 
::: 10 sec rest

20 sec punches (right leg lead)
 
::: 10 sec rest

20 sec alternating row (right leg lead)

TABATA WORKOUT #6 — Bodyweight Tabata (4 Exercises)
Bodyweight training is great for folks who train at home, train outside, or travel frequently and are stuck in a hotel room.
Even if you do have access to gym equipment, sometimes it’s nice to get away from all that stuff and just allow your body to move the way it wants:

20 sec Speed Squats
 
::: 10 sec rest

20 sec Burpees
 
::: 10 sec rest

20 sec Mountain Climbers (keep neutral spine)
 
::: 10 sec rest

20 sec Speed Skips (in place) (lift knee above hip) 
::: 10 sec rest

20 sec Speed Squats 
::: 10 sec rest

20 sec Burpees
 
::: 10 sec rest

20 sec Mountain Climbers (keep neutral spine)
 
::: 10 sec rest

20 sec Speed Skips (in place) (lift knee above hip) 
::: 10 sec rest

What it looks like when it rains in Vegas!

Today is the last day of week 2 of the Insanity workouts…and I am not feeling it right now..I’m tired, it is rainy and I’m feeling all around like crap…

So I dug up a little inspiration and decided to share :)

Others who have made it through Insanity and more!

Here’s Melinda’s results - http://youtu.be/yIwhyXqBj9Y

Carlos’s Results - http://youtu.be/RGumEW48t5Y

http://youtu.be/HU_CE4bayJY

Jeff! - http://youtu.be/vSWo2Vo3noQ

These may not always look like BIG results…but I promise you that these results have made the world of difference to the people who put the time & effort into it. So stay strong, keep moving forward…and remember to push yourself, you’ll be glad you did!

YOU MAY NOT REMEMBER,

or had been following me at the time but I started this blog as a log of my progress through the workouts (Insanity & P90x)

I haven’t kept everything up but when I first started this I wanted to keep track of everything. I’ve learned that I … am not that organized and couldn’t remember half of what I ate to write it down.

Now that I’ve settled into my new house, job and gotten a little lazy I figured why not do round 2!

Only, this time I have a partner - and since we don’t live close to each other we will be doing all of our progress sharing online. We will be acting as each others accountability coaches. As always I will track my progress and give updates on here, as well as interesting recipes.

If you’re interested in starting with us I can give you all the necessary items for the workout, and we have created a collection on google docs and uploading pictures every week and updating our calendars and fit tests.

START DATE: JUNE 27th          END DATE: AUGUST 28th

To contact me for these items email me: theblankproject {at} gmail {dot} com

Hi! Happy Friday everyone, it’s been one of those days.

A friend of mine asked me to make them a quick workout, it’s a beginners circuit workout and is focused on building muscles without a lot of actually lifting.

I’ve found a lot of ladies are hyper-conscious about lifting weights in the gym, so this is what I came up with and it’s part one. I’ll finish this weekend and post it.

DOWNLOAD THE PDF WORKOUT HERE

*sorry for the language but again, it was for a friend and had no intention of posting but thought why not*

A great tip is an awesome thing. Whether it’s an undiscovered restaurant, a sleeper stock, or a Sure Thing in the late double at Pimlico, savvy inside info imbues a man with confidence. Control. Strength.

Knowledge is power, baby.

It’s also the secret to a powerful body, as you’re about to find out. In our never-ending mission to get you in the greatest shape of your life, we’ve grilled the world’s top experts, combed our own archives, even eavesdropped on some cell-phone conversations to find 100 perfect fitness training tips—small gems that will make a huge difference in any man’s life.

Get ready: You’re about to feel the power—and have the body to show for it.

Build Better Abs

Don’t work your abdominal muscles every day. “Physiologically, your abs are like any other muscle in your body,” says David Pearson, Ph.D., C.S.C.S., an exercise scientist at Ball State University. Train them only 2 or 3 days a week.

Protect Your Neck

Put your tongue on the roof of your mouth when you do crunches. “It will help align your head properly, which helps reduce neck strain,” says Michael Mejia, C.S.C.S., Men’s Health exercise advisor.

Keep Muscles Limber

If you’re under 40, hold your stretches for 30 seconds. If you’re over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer.

Don’t Drop the Ball

To catch a pop fly in the sun, use your glove to shade your eyes. It’s bigger than your free hand and puts the leather in perfect position to snag the ball.

Grow Muscle, Save Time

Keep your weight workouts under an hour. After 60 minutes, your body starts producing more of the stress hormone cortisol, which can have a testosterone-blocking, muscle-wasting effect.

Exercise in Order

Use dumbbells, barbells, and machines—in that order. “The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups,” says Charles Staley, a strength coach in Las Vegas.  So progress to machines, which require less help from your smaller muscles, as you grow tired.

Strengthen Your Core

Don’t be afraid of situps. We’ve changed our tune on these, and here’s why: Situps increase your range of motion, which makes your abdominals work harder and longer. (Doing crunches on a Swiss ball or with a rolled-up towel under your lower back has a similar effect.) Just avoid situps with anchored feet, which can hurt your lower back.

Test the Bench

Press your thumb into the bench before lifting. “If you can feel the wood, find another bench,” says Ken Kinakin, a chiropractor in Canada and founder of the Society of Weight-Training Injury Specialists. Hard benches can cause T4 syndrome—a misalignment of your thoracic spine that affects the nerve function of your arm, weakening it.

Swim Faster

To build speed in swimming, develop your ankle flexibility. Flexible feet will act like flippers and propel you faster through the water. To increase your flipper flex, do this: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute.

Buy Shoes That Fit

Shop for workout shoes late in the day. That’s when your feet are the largest. Make sure there’s a half inch of space in front of your longest toe, and that you can easily wiggle your toes. Then slip off the shoes and compare them with your bare feet. If each shoe isn’t obviously wider and longer than your foot, go half a size bigger.

Kill Your Excuse

If you think you’re too busy to exercise, try this experiment: For one day, schedule a time to work out, and then stick to it—even if you can exercise for only 10 minutes. “At the end of the day, ask yourself if you were any less productive than usual,” says John Jakicic, Ph.D., an exercise psychologist at the Brown University school of medicine. The answer will probably be no—and your favorite excuse will be gone.

(Source: )

Read more

1 SCRAMBLE TO BALANCE

Get into the bottom position of a pushup, so that your chest is about one inch off the ground [1]. Push yourself up and quickly stand up. Now balance on one leg with your eyes closed for five seconds [2]. Open your eyes and perform a squat on your standing leg, holding the other leg out in front of you [3]. Perform two more single-leg squats, and then get down on the ground again. Count to three and then repeat the exercise, this time squatting on the opposite leg. Continue the process until you’ve performed nine reps on each leg.

2 INCHWORM PUSHUP

Get into pushup position and then walk your feet forward a bit so that your butt rises into the air—your legs should be straight and you body should form an upside-down “V” shape above the ground [1]. Now walk your hands forward until your hips are level with the ground and you’re in pushup position [2]. Perform five pushups and then walk your feet forward again so that your hips are piked (your knees must remain straight the whole time) [3]. Continue for 20 feet.

3 MONKEY BAR PULLUP

Go to a long, straight pullup or monkey bars and hang onto the bar with an outside shoulder-width grip [1]. Walk your hands along the bar until you get to the other end of it, but don’t reach very far with each step [2]. When you get there, perform three pullups [3], then walk your hands back to where you started and perform three more pullups. Continue back and forth in this fashion until you’ve traveled three times each way.\

4 HOP JUMP

Stand in an athletic stance [1] and perform one small, two-footed hop [2]. Immediately follow the hop with a jump in place, going as high as you can and trying to tuck your knees to your chest [3]. Repeat the sequence until you’ve performed 15 large jumps.

GO BACK TO MAIN PLAYGROUND WORKOUT

1 STOP/GO W/SINGLE-LEG SQUAT

Stand on one leg [1] and hop forward five times [2]. After the fifth, regain your balance (but stay on one leg) and perform five single-leg squats [3]. Continue the hop and  squat pattern twice more on the same leg, and then repeat on the opposite leg.

2 HAND WALK

Get into pushup position and “walk” forward on your hands and toes by only moving your hands and ankles. Do not bend your knees, and keep your abs tight [1]. After every 10 steps, perform five pushups [2]. Keep going until you’ve done a total of 30 steps and 15 pushups.

3 RED LIGHT/GREEN LIGHT/ YELLOW LIGHT LUNGE

Perform walking lunges [1 and 2]. Take your first five steps at a normal pace (green light), and then your next five steps as slowly as possible, descending very gradually into the lunge position (yellow light). After the fifth slow lunge, hold the lunge position for five seconds (red light). Keep going for a total of 15 lunge steps of each type.

4 TREE PULL AND RAISE

Hang from a tree limb,  pullup bar, or monkey bars [1]. Perform one pullup [2], lower  your body, and then do one leg raise  [3]. That’s one rep.

GO BACK TO MAIN WORKOUT

(Source: )

This routine will kick your ass—and shred your abs

Do this routine 3 days a week. You can do it as your primary weight workout, or as a “cardio” routine on the days between your regular workouts. You’ll find that there are two “steps” or circuits. Follow the directions for Step 1, and then move on to Step 2. For each circuit, perform 1 set of each of the five exercises (or “stations”) in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) for a duration of 40 seconds, and then rest for 20 seconds. As soon as your rest time is up, start the next exercise. Once you’ve completed one circuit of all five exercises, immediately repeat the entire circuit (without resting). Then, after you’ve completed Circuit 1 two times, rest for 2 minutes, and repeat two more times, for a total of 4 circuits. Once done, rest 2 minutes and move on to Step 2. For Step 2, repeat the entire procedure, until you’ve completed another 4 circuits. Note that many of the exercises are performed with one arm or leg at a time. Work one side the first time through the circuit, then work the other side the second time through the circuit. The best approach is to work your weaker side (usually you’re left side, if you’re a righty) first. (Also, if you can’t go for the entire 40 seconds, rest a few seconds and then resume until your time at that station is up.)

Step 1 - 

Each exercise is a “station.” At each station, do as many reps as you can in 40 seconds, rest for 20 seconds, and move to the next station. Go until you’ve done two circuits, then rest 2 minutes, and do another 2 circuits. You’re done!

• 1 - Dumbell Hang Pull

Grab a pair of dumbbells and let them hang at arm’s length in front of your body, your palms facing behind you. Now bend at your hips and knees, and lower the dumbbells until they’re just below knee height. That’s the starting position. Now, in one movement, thrust your hips forward, straighten your knees, and raise up on your toes as you pull the dumbbells as high as you can by bending your elbows and raising your upper arms. Then reverse the movement and repeat.

Keep your lower back naturally arched.

 

 Explosively pull the dumbbells upward. You’ll look ‘special’ but it really is awesome for full body movement :)

• 2 - Offset Dumbbell Reverse Lunge

with the opposite leg.Stand tall holding a dumbbell in your left hand next to your shoulder, with your arm bent. With your right foot, step backward and lower your body until your back knee almost touches the floor. Push yourself back to the starting position and repeat. On then next round, hold the dumbbell on your other side, and step back.

Let your right hand hang at your side or place it on your hip.

Keep your core tight and torso upright. Heh, that rhymes 

• 3 - Single Arm Dumbbell Swing

Hold a dumbbell at arm’s length in front of your waist, with your knees slightly bent. Without rounding your lower back, bend at your hips and swing the dumbbell between your legs. Keeping your arm straight, thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position. Then simply swing the weight back and forth.

Push your hips back and keep your lower back naturally arched. Think “Granny Bowling”

Your arm should swing up from your momentum.

• 4 - Thrusters

.Stand holding a pair of dumbbells next to your shoulders. Push your hips back, then bend your knees and lower your body until your thighs are at least parallel to the floor. As you push your body back up from the squat, press the dumbbells above your shoulders until your arms are straight. Then lower the dumbbells back down to your shoulders, and repeat.

Your feet should be set shoulder-width apart (or a little wider).

Squat as low as you can.

Push the weights directly above your shoulders.

• 5 - Single Leg, Single Arm, Underhand Grip Dumbbell Row

First, say that five-times fast! Then grab a dumbbell in your right hand, then bend at your hips and place your left hand on a bench in front of you. Raise your right leg so that it’s in line with your upper body. Now let the dumbbell hang straight down from your shoulder, your palm facing forward (an underhand grip). That’s the starting position. (If you prefer, you can use an overhand grip (so your palms would be facing behind you), instead of an underhand grip.Pull the dumbbell to the side of your torso, by raising your upper arm, and bending your elbow. Pause, then slowly lower the dumbbell back to the starting position. That’s one rep. On your next round, switch arms and legs.

Your lower back should be naturally arched and your torso parallel to the floor.

As you pull the dumbbell upward, try to “squeeze” your shoulder blade toward your spine.

GO TO STEP TWO

This is a PART TWO of the Spartacus workout - Here is PART ONE if you missed it.

Step - 2

Each exercise is a “station.” At each station, do as many reps as you can in 40 seconds, rest for 20 seconds, and move to the next station. Go until you’ve done two circuits, then rest 2 minutes, and do another 2 circuits. You’re done!

• 1 - Dumbbell Chop

Grab a dumbbell and hold it with both hands just above your right shoulder. Swing the dumbbell down and to the outside of your left knee by rotating and bending your upper body in the same direction. Reverse the movement to return to the starting position. On your next round, switch sides, this time holding the dumbbell over your left shoulder and chopping to down and to your right.

Place your feet shoulder-width part, with your knees slightly bent.

Don’t round your lower back.

• 2 - Plank Walkup to Pushup

Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Now brace your core by by contracting your abs as if you’re about to be punched in the gut. Without allowing your body posture to change (don’t let your hips sag!), place your left hand on the floor, then your right hand. Then push your body into the “up” position of a pushup. Now do a pushup. Then lower yourself back to your elbows into the plank position, by placing each elbow on the floor again. Repeat as many times as you can.

Brace your core and hold it tight for the entire movement.

One at a time, place your hands on the floor. Then push up until your arms are straight.

Once in this position, lower yourself down into a pushup, then push back up. Now return to position A, one elbow at a time.

• 3 - Rotational Dumbbell Straight Leg Deadlift

Grab a dumbbell in your right hand and hold it next to your side. Stand on your left foot with your knee slightly bent. Lift your right foot off the floor and bend that knee slightly. Without changing the bend in your left knee, bend at your hips (don’t round your lower back), and lower your torso as you rotate it to the left and try touch the dumbbell in front of your left foot. Reverse the move to the starting position and repeat. On your next round, switch arms and legs.

Hold the dumbbell so that hangs vertically.

Keep your lower back naturally arched.

• 4 - Squat Thrusts

Stand with your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. With your hands on the floor, kick your legs backward so that you’re in a pushup position. Then quickly bring your legs back to a squat and stand up.

Your feet should be set about shoulder-width apart.

As you squat down, place your hands on the floor in front of you, shifting your weight onto them.

From the pushup position, return to the squat (position B, above). Then stand up quickly.

• 5 - Jump Squat

Stand with feet about shoulder-width apart. Place your fingers on the back of your head and pull your elbows back so they’re in line with your body. Push your hips back, bend your knees, and squat down. Then jump as high as you can. When you land, squat and jump again. If that’s too easy, hold a pair of dumbbells at your sides as you perform the exercise.

Lower your body until the tops of your thighs are at least parallel to the floor.

Explode up from the floor quickly.

GO TO PART ONE