This outlines one possible structure for a set of Tabata Workout sequences.
The objective of any training plan should be geared to stimulate, not annihilate.”
Option 1:
- Select weights that you can perform 20 reps of the assigned exercise.
- Then perfom 8 x 20 second working intervals with 10 seconds rest between each interval.
Option 2:
- Select weights that you can perform 20 reps of the assigned exercise.
- Then perform just 3 – 6 x 20 seconds work: 10 seconds rest, rather than the full eight.
- With less work you can focus on perfecting the techniques, more importantly, you this approach will help decrease the risk for injuy.
This is one approach to working out using the Tabata method.
Note: Do not attempt the following exercises without proper instruction.
TOTAL BODY
- Kettlebell swings (vaiants)
- Clean variations
- Snatch variations
….1-3 MINUTE REST…
UPPER BODY
- Vertical presses
- Standing press
- Push press
- Push jerk or split jerk
- Horizontal presses
- Bench press
- Push-up variations
….1-3 MINUTE REST…
LOWER BODY
- Squat variations
- Lunge variations
….1-3 MINUTE REST…
MID-SECTION
- Sit ups
- Hanging Knees to elbows
- Med ball side toss
Finished!
