Thankful it is Friday!
I am thankful for Friday! I am thankful that my Tabata Boot Camp Class both occurred and is over.. I feel success and empowerment! If you are not familiar with Tabata, well is is a summary.
Here is a VERY close example of just what I did for an HOUR this morning!
from http://badassfitness.typepad.com/badass-fitness/2012/04/all-tabata-bootcamp-burn-it-out.html
All-Tabata Bootcamp: Burn it Out
Tabata. You know it burns. But you also know it works – torching calories and working lots of muscles. And if you alternate cardio Tabata drills with strength Tabata and even core Tabata drills, it can become the format for an entire bootcamp class or solo sweat session. Each Tabata circuit is 4 minutes long and consists of 20-second working intervals followed by 10 seconds of rest, for a total of 8 rounds. This method is one of the most efficient methods of exercise. You get a full workout that works you head to toe, yet doesn’t require 90 minutes or two hours of your time.
A couple dozen students and I proved it last week with the boot camp routine below. This one uses little equipment – just dumbbells – and even that can be swapped out for resistance bands. So give this a whirl, knowing that at the end of the 45 minutes or so you will have pushed your Badass to the limit – and conquered!
All-Tabata Badass Bootcamp
Warmup
30 seconds each of:
- pogo hops
- jacks
- high knees running in place
- skaters
- mountain climbers
Tabata #1: Cardio
- Burpees x2
- Skaters x2
- Jump Squats x2
- Side kick squats x2 (kick out to the right, squat in the center, kick out to the left, and keep going)
Tabata #2: Strength, Pushups
- Regular Pushups x2
- Tricep Pushups x2
- Decline Pushups x2
- Incline Pushups x2
Tabata #3: Cardio
- Skaters x2
- Jump Lunges Right Side x2
- Jump Lunges Left Side x2
- Burpees x2
Tabata #3: Strength, Legs
- Weighted Regular Squats x2 (holding dumbbells at side)
- Weighted Sumo, aka Plie, Squats x2
- Weighted Right Side Lunges x2
- Weighted Left Side Lunges x2
Tabata #4: Cardio
- Mountain Climbers x2
- Plank Hops x2
- Leg Thrusts x2
- Dead Man Crawls x2 (with dumbbells)
Tabata #5: Strength, Bi’s and Tri’s
- Side Biceps Curls x2
- Tricep Kickbacks x2
- Regular Biceps Curls x2
- Tricep Kickbacks (or floor/bench dips) x2
Tabata #6: Core
- Plank x2
- Ab Sprawls x2
- Side Plank Right with Crunch x2
- Side Plank Left with Crunch x2
So you get the picture! Well I have survived three of these classes. I am PROUD of myself! I figure I can DO ANYTHING for 20 seconds and I can! Tonight I get to hang out with my sweet boys and man. Tomorrow I do not have to wake up at 6:30 AM and I get to hang out all weekend with my family at HOME! I may work on my three year”no progress” painting! So yes, I am evolving into a super health freak…(what is new), and now my body had better look just like Xena the warrior princess on my 40th birthday.. (six months away).
I am thankful for Friday! I am thankful to have a body that can move through a challenging class. I am thankful for quality time with my family and my creative freedoms.. “Let’s get ready to RUMBLE!”
Heather
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