Ultra-FIT magazine

Todays workout uses Tabata protocol http://www.ultra-fitmagazine.co.uk/?p=612 which involves performing 20 second work intervals with 10 second recoveries for 8 to 10 sets to total 4 to 5 minutes of work.

You are going to perform 4 exercises in todays Tabata workout…

1. Squats
2. Press ups
3. Jump rope or jumping jacks
4. Stability ball crunches

 

Complete all the sets for each exercise before moving onto the next. If you need a Tabata timer, you can find a free one here http://www.speedbagforum.com/forums/forumdisplay.php?f=10

The Tabata twins

Short of time? Need a quick workout fix that you can do at home? Look no further than this particular workout: the Tabata twins. Tabata intervals involve performing 20 seconds of work with 10 seconds rest and are normally repeated 8 to 10 times. This totals four to five minutes of intense exercise. In this workout, you will be performing two exercises back to back superset style for an even greater challenge. Don’t dismiss this workout as being “too short” or “too easy” simply because it only lasts 10 minutes. It might well be the longest 10 minutes of your life!

Set your timer for 20 seconds of work, 10 seconds of recovery and 20 rounds/sets.

• Interval one – 20 seconds of two-handed kettlebell swings – maximum repetitions (swing to shoulder height or above and use the heaviest kettlebell you can safely manage)
• Rest 10 seconds
• Interval two – 20 seconds of burpees  – maximum repetitions (with or without press up and/or jump)
• Rest 10 seconds

Continue until you have completed 10 sets of swings and 10 sets of burpees. Strive to maintain the same work rate for the duration of the workout.  

Today’s workout is short and sharp and uses Tabata intervals.

Using a rower, warm up for five minutes and then perform some dynamic stretching and joint mobility exercises.

Next, set your rowing computer for 20 seconds work, 10 seconds recovery.

Perform 10 flat out sprints to total just under five minutes – we said it was short didn’t we!

Once you have caught your breath, which may take a while, add up the distances you covered during each interval and then calculate your average. Post this figure below and then try and beat it next time you do this workout.