I did a Tabata inspired workout today, about an hour and a half ago and my triceps are still zinging and it is challenging to type. So I figured I would share the workout!! You know, misery likes company and all that...
For those of you that don't know Tabata is a series of short intense bursts and then a short rest. You can do this on the treadmill too--it is killer and they say comparable to a 40 minute cardio session completed in under ten! I like to use it as a warm up or a challenge at the end of a session or to break up a long run. I will post a Tabata treadmill workout after I describe the workout I did today.
I did a warm up (of course!) that consisted of calf and toe raises, high knees, butt kicks, arm circles, lunge dips, squats and plies. Then, using the stopwatch setting on the iPhone, I performed 8 sets of each exercise, 20 seconds of work and 10 seconds of rest, a total of 4 minutes/exercise.
1. Plank seesaw in a forearm plank position, keeping butt low, working through ankles push forward and back. shoulders will scream.
2. Squats keep the weight in your heels and lower your butt down and back--knees NOT going over ankles/toes. keep chest lifted, don't round the back.
3. bicep curls keep elbows close to sides and curl palms all the way up and then control the lower all the way down to where you engage the tricep--this works the bicep efficiently and provides a stretch.
4. side kicks alternate legs kicking out to the sides, push through the heels and keep knee and toes facing forward, not turned up towards the ceiling. Move quickly, yet with control.
5. pelvic bridges or hamstring curls on a ball
6. Tricep extensions overhead grasp a weight and lower it behind your head, keep elbows close to the sides of your head and straighten arms/weight towards the ceiling, then lower--keep those elbows in--this protects the shoulders.
7. wide leg deadlifts with feet further than shoulder width apart, bend forward at the hips, keeping back FLAT. Then stand all the way back up and squeeze your glutes at the top.
8. bent over rows feet shoulder width apart, go about halfway into a squat and keeping spine neutral, arms are reaching forward then pull elbows behind you keeping hands wide. it is as though you are trying to touch the elbows behind you, then straighten arms forward.
9. wide pushups keep body in a plank and hands are wide apart and should be level with your chest as you lower--they shouldn't be up by your shoulders.
So as i said, 20 sec of work, 10 seconds rest 8 times. The first two sets feel easyish, then it becomes challenging to go the 20 seconds but push yourself--you can do anything for 20 seconds!! Choose your weight accordingly. And don't become sloppy with your form!!!!!
A treadmill Tabata workout that I do frequently is as follows:
2 minute warm up jog (whatever easy jog pace is for you)
20 seconds at a sprint (serious sprint where you almost need to hold on and you feel as though you may fly off the back! push yourself--this is fast and furious) then jump on the rails for 10 seconds. Repeat 8 times and then 2 minutes of cool down jog or walk. 8 minutes total and they say comparable to 40 minutes of regular cardio!! But you have to really push yourself to reap those benefits...
Remember: YOU CAN DO ANYTHING FOR 20 SECONDS!!