Workout: Tabata Tuesday II

Tabata Tuesday:

Warmup:

• 500m Indoor Row
• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec KB Front Squat & press overhead*, 10 sec Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20 sec Salamander Press-Up, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Indoor Row** 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Drivers***, 10 sec rest - (repeat for 8 rounds)
• rest - 1 minute

Notes:

• Perform flat out maximum effort for the 20 seconds of work
• * Use 8kg Kettlebell Women, 16kg Kettlebell Men (guideline)
• ** Do standard press-ups as a substitute
• *** Substitute sprints for drivers if required
• The Tabata Protocol requires maximum effort, high intensity work.  If the 20 second work seems easy, go faster! 

Workout: Tabata Sunday

Warmup:

• 4 minutes shadow boxing, with virtual skipping.

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec Indoor Rowing*, 10 sec Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20 sec 20% bodyweight 1 arm KB Snatch**, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec 65-70% of bodyweight Deadlift***, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Jump Pull-Ups, 10 sec rest - (repeat for 8 rounds)
• rest - 1 minute

Notes:

• Perform flat out maximum effort for the 20 seconds of work
• * - if you don't have access to a rowing machine, substitute a skipping rope, or sprint.
• ** - if you are not sure how to perform a Kettlebell Snatch, perform a shoulder press - using Kettlebells or Dumbells.  My KB weight used: 16kg single arm.
• *** - I used 70kg as my Deadlift weight as a percentage of bodyweight.

Workout: Tabata Thursday

Warmup:

• 60 seconds shadow boxing
• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec 1 arm KB Clean & Press**, 10 sec Rest - (repeat for 8 rounds).
• rest - 30 sec
• 20 sec Press-Up, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec Drivers, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec standing start Long Jumps (max effort),10 sec rest - (repeat for 8 rounds)
• rest - 2m 30 sec

* KB = 16kg Kettlebell - male, 8kg - female, you can substitute dumbbells for kettlebells (but add 2kg). 
** KB should touch floor in between reps, swap arms as needed.

Finisher:

100 Jump Pull-Ups

Workout: Tabata Works!

Warmup:

• 5 min moderate Row (cover around 1km)
• Fitness Explorer - Warmup

Workout: Tabata Protocol

 Perform 20 seconds of maximum (100%) effort, followed by 10 seconds rest. 

• Sprint (or Treadmill Drivers) 20 seconds, rest 10 seconds;
• Push-Ups 20 seconds, rest 10 seconds;
• Bear Crawl 20 seconds, rest 10 seconds;
• Air Squat 20 seconds, rest 10 seconds.

Repeat above cycle three times.

3 minute rest 

Finisher:

45 Burpees