Your SlideShare is downloading. ×
Tabata exercises  - Intermediate
Upcoming SlideShare
Loading in...5
×

Thanks for flagging this SlideShare!

Oops! An error has occurred.

×
Saving this for later? Get the SlideShare app to save on your phone or tablet. Read anywhere, anytime – even offline.
Text the download link to your phone
Standard text messaging rates apply

Tabata exercises - Intermediate

784

Published on

Katy Texercise Exercises for week 2 of 12. Used in a Tabata format. This is the intermediate program.

Katy Texercise Exercises for week 2 of 12. Used in a Tabata format. This is the intermediate program.

0 Comments
0 Likes
Statistics
Notes
  • Be the first to comment

  • Be the first to like this

No Downloads
Views
Total Views
784
On Slideshare
0
From Embeds
0
Number of Embeds
0
Actions
Shares
0
Downloads
25
Comments
0
Likes
0
Embeds 0
No embeds

Report content
Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

Cancel
No notes for slide

Transcript

  • 1. Tabata Exercises: IntermediateProgram TemplateTrainer: Jason HodgeIntroductionTabata is a fitness program that allow s you to push your body more intensely using a series of exercise and rest. The process is 20 seconds ofwork (exercise) and 10 seconds of rest. This process is designed to last for 4 minutes for each exercise.1) Choose your exercise.2) Start the timer.3) Exercise for 20 second periods, with a 10 second break in between for a total of 4 minutes. Do the same exercise for the entire 4 minutes.Precautions: If you have any pain during exercise, please stop the movement and consult a physician.Warm UpA brief 5 minute walk is recommended before the exercise program begins.Cardio ProgramActivity Intensity Duration CommentsSummary of the programActivity Type Sets Reps Duration Tempo Intensity RestBalance Hold 1 Leg - w/ Leg Posterior Reach Exercise 8 20 4 minutes moderate no weight 10 seconds secondsSquat - Prisoner Exercise 8 20 4 minutes moderate no weight 10 seconds secondsSide Crawls Exercise 8 20 4 minutes moderate no weight 10 seconds secondsRomanian Deadlift - 1 Leg Exercise 8 20 4 minutes moderate no weight 10 seconds secondsDips - Bench Exercise 8 20 4 minutes moderate no weight 10 seconds secondsCrunch - Bicycles w/Shoulders Down Exercise 8 20 4 minutes moderate no weight 10 seconds secondsCool DownA 5 minute cooldown walk is recommended.Balance Hold 1 Leg - w/ Leg Posterior Reach Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutesPreparation- Maintain a tall posture throughout the exercise and good stability through the abdominal complex.-- Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.Movement:- This exercise involves a 1 leg balance with the other leg reaching behind in the sagittal plane- Start by standing on 1 leg, with the knee slightly bent (to about 20°)- In a controlled manner, reach the elevated leg behind as far as you can and still maintain balance– as shown- Keep the foot slightly off the ground (about 5 cm or 2 in)- Return to the starting position- TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches downwith the elevated foot, decrease their ROM until they reach their threshold of success
  • 2. Squat - Prisoner Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutesPreparation- Stand in proper alignment , at shoulder width, with hands behind the head, fingers interlocked (DO NOTPRESS INTO THE HEAD/NECK).Movement:- Draw your belly button inward toward your spine.- Allow yourself to lower to a squat position under control without compensation.- Extend your hips, knees and ankles to a standing position.Side Crawls Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutesPreparation- Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous system.- Allow the body to rhythmically flow throughout this movement.Movement:- Begin in a prone position with the arms straight under the shoulders.- Keep the chin tucked.- Taking small steps to start, walk the arms and legs to the side (as shown).- Pay close attention to the video to observe the relative timing of this movement.- It is imperative that the hips rotate back and forth during this exercise (it is recommended that the hips donot rotate more that 10 degrees however).- TRAINERS: If you notice weakness in the arms, hiking of the hips and/or a head carriage that is forward,it indicates that the exercise is too difficult and must be regressed.Romanian Deadlift - 1 Leg Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutesPreparation- Begin balanced on one leg with the knee slightly bent (15-20 degrees).Movement:- Draw your abdomen inward toward your belly button for spinal stabilization.- Without allowing further knee movement, bend over at the hip, trying to touch down with the oppositehand.- Progress to extrinsic loading by holding a dumbbell in your hand.- Do not flex/extend spine if extrinsic loads are used.- NOTE: Flexion/extension of the spine, as well as extrinsic loading, are both relative to the biomotorability, as well as the GOAL.Dips - Bench Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutesPreparation- Keep glutes as close to the bench as possible.- Feet together and knees slightly bent.- Hands close to the sides of the body, arms straight and shoulder bladesretracted.Movement:- Bending the arms, slowly lower the body down until the shoulders are just above elbow height-inhalingwhilst doing this, straightening the arms the body will return to the starting position-exhaling during thisphase.- Maintain good form.- Keep reps at a controlled speed.- Only lower the body to where you feel comfortable.
  • 3. Crunch - Bicycles w/Shoulders Down Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutesPreparation- Ensure the individual is proficient at a Crunchbefore prescribing this exercise.Movement:- Lie supine on the ground.- The hands should be to the side of the body with the shoulders on the ground.- With the upper body still, perform a bicycle action with the legs (as shown).- Pay close attention to the video to observe the relative timing of this dynamic movement pattern.- TRAINERS: Watch for a forward head carriage, anterior collapsing of the shoulders and holding of thebreath. These are indications that the exercise is too difficult and should be regressed.

×