Build Your Own Tabata

I decided to develop my own Tabata routine based on the exercises I have done or have seen suggested.  Using my Gymboss, I set my intervals for 20/10 for eight rounds for each exercise.  Here is what I did:

• Speed Squat
• Plank Split (using step, plank formation then step out to each side)
• Split Jump (using small step)
• Jacknife/Roll Out (had to use Valslides)
• Bulgarian Split Squat - Dead Lift Variation using step
• Plank Walk Up
• Lateral Step (using step)
• Pilates Series (I do 4 different Pilate core exercises 2x each)
• Burpee

I tried to put in a big muscle exercise for cardio followed by a core exercise to allow for some rest.  It was a good workout but as I have mentioned before, it is easier to stay motivated with a class and instructor.  Additionally, I didn't have music which can be helpful as long as the beat is high.  If the beat is moderate it is too easy to match movement to the beat and lower the intensity of the routine.  I think I can tailor this to complement my normal routines and modify as I see fit.

New Tabata

I went again to the Tabata class and here are the exercises (I will collect this information for as long as I can attend the class for free and then use them to develop my own routines):

• Forward lunge/reach/overhead lift (on step)
• Side squat explosion
• Bicep curls (with tube)
• Lateral squats with swings
• Lateral sprints with pickup (dumbbells)
• Overhead triceps on one foot (on step)
• Leap frog (two forward/two back)
• Chest fly (with tube) and core (v-sit and/or touch on step)
• Runs to box jump

For whatever reason, this particular routine wasn't as demanding or I found ways to decrease the intensity more easily.  I wasn't able to attend the yoga sessions--I didn't get a reply back regarding attendance but will try again next week.  I am continuing with the complex mentioned in the previous post.  I purchased some DVD R to record some of the free downloads from yoga journal so I can watch them on my TV versus the computer (lack of space issue).  I don't know if this will work or not but I can only try!!

Starting Advanced Barbell Complex This Week

Today I started my advanced dumbbell complex--used the same dumbbell warm-up then follow with this complex (6 repetitions each):

• Dumbbell Snatch
• Dumbbell Squat and Press
• Dumbbell Push Up and Row
• Dumbbell Burpbees

I then followed that with my glute and hamstring exercises to address my forward tilt (3 sets of 8, progression on weight):

• Single leg hip raise
• Swiss Ball Reverse hip raise
• Dead Lift
• Romanian Deadlift
• Back Extension
• Step Ups

Ended with intervals (after 5 minute warm-up) 30/90 for 10 rounds using levels 6/12 on the stairmaster and then some static stretching.  I hope I can manage Tabata tomorrow!

Interesting Tabata Workout

I was very impressed with the Tabata workout--8 exercises, one after another for 8 rounds.  I was expecting different exercises for the 8 rounds but this worked out very well.  10 minutes of dynamic warm-up, 35 minutes of Tabata and ending with some foam roller work.  We used a single step and up to 4 risers, body bars and a mat.  This is not the exact order but the pattern seemed to be one compound exercise followed by a cardio exercise:

• burpee/upright row
• split squat jump (or lunge) on step
• sumo clean and snatch
• plank
• row/lunge
• lateral box stepover
• sumo squat/bicep curls
• crescent lunge and press

For each of the exercises, the instructor gave three different levels to choice from which made it easier for me to tailor the movement for my knee and rotator cuff.  My assessment is that this is a great workout even if done on your own--there is a tendency to work harder in a group!  I may or may not try the boot camp next week but I will keep you posted.

Tabata Tomorrow at Equinox

I still haven't got my scheduling together yet but I can give you a synopsis of my workouts--I am keeping with barbell complexes over the next 2 weeks (these are from Craig Ballantyne):

• Squat
• Push Press
• Front Squat
• High Pull
• Romanian Dead Lift
• Bent Row
• Dead Lift 

I am also doing exercises specifically for hamnstrings and glutes--just one of two workouts I will be alternating:

• Romanian Dead Lift (lots more weight)
• DB Split Squats
• Single Leg Romanian Dead Lift with barbell
• Back Extensions
• Rollouts

I am doing 2 sets of 8 repetitions but using pretty heavy weight.  Ending each workout with intervals right now I am starting a new round--30/60 on the stair master at 12/6 levels (if that means anything to you!) and will start with 8 rounds and increase to 10 rounds before moving on to 30/30.  Will be attending a Tabata training tomorrow so that I can start to formulate my own exercises and routines to use at home.  I am doing 3 committed days a week at the gym with cardio weight training, glute/hamstring work, interval training and stretching.  The other days I am picking up classes prior to work and or walk/running.  I have a work project to feature something of interest and will be doing something on Tabata, interval, or incorporating yoga into running workouts.  See ya!

Underground Athlete Workout

This past Saturday I went to the Underground Athlete for my workout--started with foam rollers followed by a dynamic warm-up, kettlebell swings and then moved on to a 8-station circuit at 10/20 second work to rest intervals.  I was familiar with all the exercises but had some trouble getting my footwork down on the lateral box step.  We did some front squats with kettlebells at Tabata intervals of 20/10 x 8.  I was pretty exhausted from that.  I like this kind of work out and certainly working with others is motivational; it was good to get instruction on some of my form with the Turkish getup, kettlebell swings, and split squats.  This feedback will help enhance my workouts and let me know I am on the right track in developing my own workout routines.  As you would expect, I will be starting a new round this week and will update all in a few days.

Extra Glute and Hamstring Exercises

I mentioned that I am working on addressing the forward tilt of my pelvis; I added the following to the end of the circuit training for the week:

• Hip Raises
• Reverse Hip Raises
• Back Extensions
• Hip Adduction/Abduction

I plan to do more research on exercises and yoga poses that will help with the forward tilt.  Next up:  Metabolic Kettlebell training tomorrow.