Today we did a Tabata style HIIT training. I say Tabata style because a true honest to goodness Tabata workout is only 4 minutes long. That's it. It's sweat and nausea inducing as Shape calls it in an article on Tabata but it does not run over 4 minutes. I have been many Tabata inspired workout because I did 3 rounds of Tabata style HIIT intervals broken up with weights. It was hard. Perhaps only because I had just returned from being severely ill but even most athletic students were definitely red-faced and tired at the end of 4 minutes. I downloaded a great app to my Ipad for crossfit training that allows you to perfectly time the 20 second on 10 off intervals - amazing! Before class started I explained the Tabata method and HIIT concept.
Needed: step with 2 risers, light and heavy weights and mat
Warmup - walk, run, jump rope, jacks, squats (10), lunges (5 on each leg), and stretches to warm up.
4 sets of 20 on/10off mt climbers, switch halfway to high knees holding one light weight (I had 8 lbs)
(After this interval, we decided it would be better to alternate the 2 exercises for 4 minutes - those 2 minutes of mt climbers lasted FOREVER!! - see my previous posts about hating mt climbers!!)
Sculpting Set - Repeated twice more
10 squat and press - keeps the heart rate up! Heavy weights
One arm row on each side with heavy weights
20 reverse lunge with a curl w/light
10 overhead press w/ light
10 squats w/ heavy
10 lunges w/ one foot up on step with heavy weights (10 each side)
10 bicep curls w/ heavy
10 triceps overhead w/ one heavy
10 deadlifts and row w/ heavy
Alternate power squat up onto the step and toe taps on the step for the 4 minute interval
Repeat Sculpting Set
Alternate lunges side to over the step with wide stance burpee with a tricep pushup (elbows to side) for 4 minute interval (After each interval I was dying so you need to work as hard as you possibly can)
Repeat Sculpting Set
Plank w/pushup and thread (pushup, rotate to R, thread R arm under left side of body, lift arm up, lower down and pushup and go to the left side, 10 total, 5 each side)
20 crunches legs on ball
Forearm plank or hover (on knees) rock hips side to side, press up to full plank knee in R&L, that's one for 10, I did 2 or 3 in the hover.
20 crunches, legs on ball
Plank - center 10 sec, R 10 sec, center 10, L 10
10 in and out crunches
10 reverse curls.
Cool Down and lots of stretches. This took one hour. Burned roughly 560 calories - I had burned 100 before class doing a 10 minute run on the treadmill.
My motivation for today! From the Harmony Hotel!
Remember to always consult a doctor before working out and to keep on tri'n!