So we all are busy these days right? Time is a premium when you are trying to have your best f-ing year right?! Well, like I mentioned in a previous post, Tabata intervals are a great way a vigorous pump in wayyy under an hour. Hell, you could do 2 rounds of these suckers and be done in 8 minutes if you are sneaking stuff in on a lunch break or in between saving the world.
So the deal goes like this for the standard Tabata interval. After a warmup(of course) you do 20 seconds of work followed by a 10 second rest then continue until you have done 8 rounds per movement. If your’re doing the math, that equates to 4 minutes per round. Pretty simple stuff right? And if you have one of these new fangled Dumb phones then you can get an appetizer like “Round Timer” that will give you the time and rest period for the rounds desired. It works pretty good i guess.
So here is a sample of a basic session.I will give examples of progressions and always start with a basic one. Keep in mind intervals are for people with some physical conditoning base. If your just starting out, be patient, you’ll get there soon.
Move 1-Squat. So many variations here. I was doing 180 turn squats so as soon as i got into the lowered position, i drove back up and pivoted to be facing 180 degrees in the opposite direction and then complete and squat and continue onward. Other variations include one legged squats, sumo squats and jump squats. variety, challenge and fun.
Move 2-Dips-I was actually doing them on the parallettes but realize that a good ol’ dip on the porch was pretty accessible for more people. Challenge yourself within this as well. put your legs out straighter for more challenge all the way up to having your feet not touching, wherever you’re at. So you could be done here or..head to the next round.
Move 3-Lunges– Another very basic move on its own or again you can add progressions. Here i’m doing some rotary movement, spiraling out over the front leg with the rock. Again its up to you and your level, desire, and time. Variety is great, mix it up and keep the body guessing and maybe the neighbors too if you have them. Any of these can be done with or without clothing for dramatic effect. This day was about 5 degrees so I opted for clothing cuz you know..shrinkage and all.
Move 4-Pulls. Here i’m doing chinups with legs out. These catch up to you pretty quick after a few rounds so beware. Here many folks might have to opt for a straight up dead hang or knee to chest leg raises. But some others could try the below variation too if you want.
So now your’re at around 35 minutes. Again you can stop here or keep going..
Move 5- Deadlift. Here i’m doing one of my favorites, the 1 legged RDL(Romanian Deadlift). This is a great move all around. Again you can go backwards and opt for a bodyweight deadlift or you could progress as well. I also did some rounds with sandbags too.
Move 6-Pushups or presses- Again so many options here depending on your level and what you have available for space, time etc.
I used the parallettes and damn these were hard as you go even deeper than normal, was really struggling at the end!
Now if time allows you could warm down, or do some skill work, or head out for a shred or whatever you want. I actually did some parallettes work and a good warmdown then I hit the spinach and nuts with some aminos before heading to the next adventure or work in this case which what the heck, can even be an adventure if you love it!