Strength Training Inspired Tabata

What is Strength Training?

The ability to decelerate, control and generate muscle force in a multiplanar environment.

Traditional strength training focuses on producing a shortening muscle action to move a load through a single plane of motion; however, many tasks require the ability to move a mass through gravity in multiple planes of motion. (Source: https://www.acefitness.org/education-and-resources/professional/expert-articles/5495/7-different-types-of-strength-and-their-benefits)

What is Tabata?

Each exercise in a given Tabata workout lasts only four minutes. You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise in a Tabata workout.

The structure of the program is as follows:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds of the exercise

You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too. (Source: https://www.active.com/fitness/articles/what-is-tabata-training)

———————–

Today’s Exercises

Timing: 20 seconds of work /10 second break, repeat the cycle 8 times for a complete Tabata workout

Equipment: Barbell, heavy and light hand weights, bodyweight, mat

Tabata 1

  1. Squats (barbell or heavy handweights)
  2. Wider Leg Squats
  3. Widest Leg Squats
  4. Air Squats
  5. Squats (barbell or heavy handweights)
  6. Wider Leg Squats
  7. Widest Leg Squats
  8. Air Squats

Tabata 2

  1. Chest Press (barbell or heavy handweights)
  2. Chest Press Pulse (barbell or heavy handweights)
  3. Chest Press (barbell or heavy handweights)
  4. Chest Press Pulse (barbell or heavy handweights)
  5. Chest Flys
  6. Chest Flys
  7. Pushups
  8. Pushup Pulses

Tabata 3

  1. Deadlift (barbell or heavy handweights)
  2. Squat Curl and Press (single weight plate)
  3. Deadrows (barbell or heavy handweights)
  4. Clean and Press (barbell or heavy handweights)
  5. Deadlift (barbell or heavy handweights)
  6. Squat Curl and Press (single weight plate)
  7. Deadrows (barbell or heavy handweights)
  8. Clean and Press (barbell or heavy handweights)

Tabata 4

  1. Skullcrushers Tricep
  2. Tricep Press
  3. Skullcrushers Tricep
  4. Tricep Press
  5. Tricep Dips
  6. Tricep Dips Pulses
  7. Tricep OH Extensions (hand weights or weightplate)
  8. Tricep OH Extensions (hand weights or weightplate)

Tabata 5

  1. Bicep Curls (barbell or heavy handweights)
  2. Bicep Curls mid / up (barbell or heavy handweights)
  3. Bicep Curls mid / down (barbell or heavy handweights)
  4. Alt Bicep Curls with pulse (hand weights or weightplate)
  5. Bicep Curls (barbell or heavy handweights)
  6. Bicep Curls mid / up (barbell or heavy handweights)
  7. Bicep Curls mid / down (barbell or heavy handweights)
  8. Alt Bicep Curls with pulse (hand weights or weightplate)

Tabata 6

  1. Shoulder Press (hand weights)
  2. Upright Row (hand weights or weightplate)
  3. Shoulder Rotation (hand weights or weightplate)
  4. Alt Shoulder Lifts (hand weights or weightplate)
  5. Shoulder Press (hand weights)
  6. Upright Row (hand weights or weightplate)
  7. Shoulder Rotation (hand weights or weightplate)
  8. Alt Shoulder Lifts (hand weights or weightplate)

Tabata 7

  1. Skaters
  2. Run The Bases

Tabata 8

  1. Crunches
  2. Side Planks (Knee to Opposite Elbow)

Tabata 9

  1. Bicycle Crunches
  2. Plank Jacks (with shoulder tap) or step outs

Tabata 10

  1. Drop and Touch from Step
  2. Fast Feet to Burpee (at your pleasure)
  • You’re welcome! 😅
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