Sawasdee Memorial Day munchkins...Today I did this workout for my second time and loved it just as much as the first. I get so bored with workouts sometimes and it's all about being creative when I get to the gym.
Tabata is an interval training - 8 songs, 4 minutes each, 20sec on 10sec off, and 1 minute breaks in between each song. Ends up being about 40 minutes give or take. Great way to burn fat and you don't even need weights. I use spotify and make the playlists available offline to avoid data usage.
Tabata Tread N Tone
Warmup song:
10% incline @ 3.8mph (about 4 min)
Song One:
Start at 0% incline @ 7.5mph
During the breaks - hop onto the sides and let the treadmill continue while you do squats for 10sec
Every work period add .1mph...ie
Rd. 1: 7.5mph for 20sec
Break 1: squats both feet on side for 10sec
Rd. 2: 7.6mph for 20sec
Break 2: squats
Rd. 3: 7.7mph for 20sec
Break 3: squats
Rd. 4: 7.8mph for 20sec
Break 4: squats
Rd. 5: 7.9mph for 20sec
Break 5: squats
Rd. 6: 8.0mph for 20sec
Break 6: squats
Rd. 7: 8.1mph for 20sec
Break 7: squats
Rd. 8: 8.2mph for 20sec
Song 2:
Start back at 7.5mph and repeat the sprint intervals going up .1mph each round
Every break do calf raises
Song 3:
Start back at 7.5mph and repeat the sprint intervals going up .1mph each round
First 3 breaks do right leg donkey kicks
Breaks 4,5,6 do left leg donkey kicks
Break 7: breathe
Song 4:
Start back at 7.5mph and repeat the sprint intervals going up .1mph each round
First 3 breaks do right leg fire hydrant kicks
Breaks 4,5,6 do left leg fire hydrant kicks
Break 7: breathe
Cool down at 3.8mph and 0% incline
I finished up my workout with Tabata style Bosu V-Ups, right oblique crunches, left oblique crunches, and Bosu Spider-Mans.
Fueled by AdvoCare during this workout:
Biocharge mixed with Mandarin Orange Spark Vanilla Post workout recovery shake with 1TBSP of flax meal
^^
Happy Memorial Day! Go take advantage of your freedom and sweat more often ;)
Ciao
Chey
No comments:
Post a Comment