Tabata Training – With A Rob Twist
This is named after Dr. Izumi Tabata. My Tabata training is with a twist. Instead of 20 seconds of cardio normally done in Tabata training, 10 seconds of rest, we are going to do 10 seconds of lifting weights, 20 seconds of rest. Each exercise is performed for 4 minutes. When you finish your last lift at 3:40, immediately move to the next exercise and be ready to start all over when the time clock strikes 4 minutes. At 7:40, move to your final exercise and be ready to start at 8 minutes. Upon completing the last rep of this tri-set, you will be at 11:40. You can now rest until your stopwatch says 15 minutes, then repeat. Do this at least once, working your way up to 45 minutes should you choose to (3 sets). Use good form and do as many reps as you can in 10 seconds. Here’s my version of the tabata training workout (feel free to substitute the exercise for another that works the same body part –
Monday and Friday
Incline Bench Press
- Place proper weight amount on a barbell, then lie back on the incline bench.
- Grip the bar with your palms about four inches wider on each side than the width of your shoulders.
- Lift the barbell off the rack and straighten your arms directly above your shoulder joints.
- Lower the barbell to about one inch from the upper part of your chest, at the base of your neck.
- Pause for a one count and raise barbell to starting position; that’s one rep.
- Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
- Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
- Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
- After a brief pause, return to the starting position
Arnold Dumbbell Press
- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.
- Raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you.
- Repeat for the recommended amount of repetitions.
- At a squat rack, place weights on a barbell. Step under barbell to position it across your shoulders behind your neck. Grasp the barbell with both hands about 8-12 inches out from each shoulder.
- Straighten your legs to free the barbell from the rack. Step back from the rack support and keep your feet about shoulder width apart, toes pointed outward slightly. Tighten your back muscles and keep them tight throughout the move.
- Slowly bend your thighs and sink into a squatting position. At the bottom pause 1 second, then raise to the starting position. This is one rep.
- Grab a chin up bar shoulder width with an underhand grip. Pull yourself as high as possible. Lower yourself to the start position.
- If you can’t do chin ups, do as many reps as you can. Then stand on a platform and lift yourself up to the bar (you can even jump up if you need to. Now slowly lower yourself all the way down, using a 5-second count. When your arms are straight, let yourself drop, then repeat. This is a great way to build up your strength.
Sit on the side of a flat bench. Grab the bench beside your hips. Straighten your legs, heels on the floor, toes pointing straight up. Lift yourself up by extending your arms straight up. Push forward just enough so your butt and back is just in front of the bench. Bend your upper arms until your butt is just off the floor. Hold for a 3 count; slowly rise to the starting position. This is one rep
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