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Tabata exercises - Advanced

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

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Tabata exercises - Advanced

  1. 1. Tabata Exercises - AdvancedProgram 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 you begin exercisingCardio ProgramActivity Intensity Duration CommentsSummary of the programActivity Type Sets Reps Duration Tempo Intensity RestIce Skaters Exercise 8 20 4 minutes moderate no weight 10 seconds secondsPush Up Exercise 8 20 4 minutes moderate no weight 10 seconds secondsSquat Touchdown - 1 Leg Exercise 8 20 4 minutes moderate no weight 10 seconds secondsCentipede Exercise 8 20 4 minutes moderate no weight 10 seconds secondsKnee To Chest Exercise 8 20 4 minutes moderate no weight 10 seconds secondsAbdominals – Backstroke Exercise 8 20 4 minutes moderate no weight 10 seconds secondsCool DownA 5 minute cooldown walk is recommended at the end.Ice Skaters Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutesMovement:- Begin in runner’s stance, knees and elbows bent.- The beginner version of this exercises is done moving side to side.- Perform a lateral hop, accelerating through the outside leg and keep the body in good alignment.- Land on a flat foot (the heel and toes at the same time) and decelerate through knee and hip flexion.- Jump back to starting position with same technique.- Make sure to control hips in a frontal plane and keep your center of gravity inside the planted leg.- Progression: frontal and transverse ice skater.
  2. 2. Push Up Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutesMovement:- Flexing at elbows, lower the body, maintaining neutral spine.- Push back to starting position.- Use desired REP TEMPO.Squat Touchdown - 1 Leg Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutesMovement:- Draw your belly button inward toward your spine.- Controllably, squat down bending the ankle, knee, and hip whilereaching toward,OR, touching your toewith the opposite hand.- While maintaining drawn-in maneuver, activate glutes & return to starting position.Centipede Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutesMovement:- Start by leaning overat the waist, and place the palms of the hands on the floor (as shown).- Ensure that there is a soft bend in the knees for proper load transfer through the pelvis.- Maintain stiffness in the core (with drawing in) and walk your hands away from the feet one at a time.- Continue hand movement until theshouldersare in full flexion (arms are over the head) or until the pointof no compensation.- Hold the hands over the head, palmson the floor and slowly start walking the feet towards the hands oneat a time (like a CENTIPEDE!).Knee To Chest Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutesMovement:- Extend one leg into triple extension (at hip, knee, and ankle) and lift BOTH legs off the ground.- Keep your head down and bring extend leg into chest by flexing the hip, knee, and ankle.- Bring leg into triple extension again and repeat.
  3. 3. Abdominals – Backstroke Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutesMovement:- Begin in a crunch position (shoulders slightly off the mat), ensure that the spine is ‘long’and not excessively rounded in flexion- Hands are to the side, palms facing up (as shown)- While holding the crunch, perform a backstroke motion with one hand. The eyes should follow the handmotion- Once the backstroke motion has been completed, return the hand to the side and alternate sides

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