Another day at the office!
The Tabata workout is a high-intensity training methodology 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. Use this score as a baseline for later on -see your progress or lack thereof to really target weak points as you move forward. Never settle for your last score!
You will be amazed at how intense the four minutes of fun will feel. This method taxes both the 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…
Tabata Rows (Reps)
Perform all above Tabata Programs to completion. We’re working on the development of the aerobic system and muscular endurance through super-intense training. Rest as needed in between Tabatas, but not once you begin one!!! Try to minimize rest periods. With 1 minute rest in between, this entire program (less the movement prep) will last you 29 minutes. As a summary, you will work to your capacity for 20 seconds, then rest for 10 -repeating this until you complete 8 sets of each, totaling 4 minutes for each exercise. To read more on the Tabata principle, go here: http://www.squidoo.com/tabatatraining#module2103430. BONUS Workout to follow later…