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…
Squats
Press ups
Jump rope or jumping jacks
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
Today’s workout takes our ever popular 5/10/15/20 circuit and progresses it in terms of both intensity and duration and also adds an element of core conditioning.
Set your timer for 2 minute repeats and perform the following curcuit non-stop:
5 burpees
10 press ups
15 squats
20 mountain climbers
Plank to next two minute mark…
5 chin ups
10 press ups
15 squats
20 medicine ball slams
Plank to next two minute mark…
Return to the beginning and repeat!
Continue this sequence for as many laps as are desired. We’ve found that 6 laps totaling 24 minutes is pretty much ideal. If you like, you can perform side planks or any other core exercise so long as it takes you up to the next two minute marker.
Todays workout is a descending pyramid of 5 exercises against the clock…perform 50 of each exercise, then 40, then 30, 20 and finally 10 reps. If this is too advanced for you, try starting at a lower figure e.g. 30 reps per exercise.
squats
press ups
lunges
sit ups
Go as fast as you can resting only when necessary but make sure you do all the reps! It’s a good idea to keep track of your reps on a piece of paper to avoid mistakes.
Short and sharp, the Indoor Biathlon workout will challenge your heart, lungs and legs while burning lots of calories!
Duration: Against the Clock
Equipment: Rowing machine, treadmill
Method: Storm through the following run/row/run sequence as fast as possible. Keep transitions between exercises to a minimum and go for the best time you can. The second run will probably be slower than the first but that’s okay – keep saying to yourself “it’s only a mile; it’s only a mile…!”
Today’s workout is very simple but should provide a short, sharp challenge for even the fittest WOW-er!
The Tabata Twins
Duration – 10 minutes plus warm up and cool down
Warm up by skipping for 5 minutes and then performing a few dynamic stretches or sun salutations.
Set your timer for 20 seconds of work, 10 seconds of recovery and20 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.
Finish your workout with 5 minutes of easy skipping and stretches for all your major muscle groups.
Our last few workouts have focused on cardio or muscular endurance so today we’ll shake things up with some strength training but with an appropriate Ultra-Fit twist! This workout, including warm up and cool down, should take 45 minutes.
Perform 5 progressively heavier sets of squats starting every 2 minutes – this is called pyramid training.
Example:
Start your watch!
1) 12 reps with 30kg
2 minutes later
2) 10 reps with 40kg
2 minutes later
3) 8 reps with 50kg
2 minutes later
4) 6 reps with 60kg
2 minutes later
5) 4 reps with 70kg
Hustle to the bench press station repeat the sequence using approproate weights for that exercise and finish up with 5 sets of lat pull downs using the same system.
Feel free to substitute different exercises so long as you stay true to the spirit of the workout and use a compound leg, push and pull exercise.
The Doubler is a simple but effective self-regulating workout…
Duration: 15 minutes approximately
Equipment: Stopwatch
Method: Perform a maximum set of press ups and then rest 15 seconds. Next, perform double that amount of squats and then rest 15 seconds. Perform a 2nd set of max rep press ups, rest 15 seconds and then perform double that amount of squats. Continue for 5 sets. (See example below)
Set 1
24 press ups/48 squats
Set 2
19 press ups/38 squats
Set 3
16 press ups/32 squats
Set 4
12 press ups/24 squats
Set 5
9 press ups/18 squats
This workout combines 2 exercises to make a simple but effective fat burning, fitness boosting, muscle toning workout which will take minutes rather than hours to complete. As always, make sure you warm up properly before exercising…
Adjust the burpee exercise to suit your individual fitness level by adding or removing press ups and jumps – check out this video for a full demonstrationnof this workout by the author…
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.
