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Tabata Exercises - Advanced
Program Template
Trainer: Jason Hodge

Introduction
Tabata 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 of
work (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 Up
A brief 5 minute walk is recommended before you begin exercising

Cardio Program
Activity                                    Intensity                     Duration                        Comments

Summary of the program
Activity                                                    Type            Sets     Reps          Duration    Tempo         Intensity     Rest
Ice Skaters                                                 Exercise        8        20            4 minutes   moderate      no weight     10 seconds
                                                                                     seconds
Push Up                                                     Exercise        8        20            4 minutes   moderate      no weight     10 seconds
                                                                                     seconds
Squat Touchdown - 1 Leg                                     Exercise        8        20            4 minutes   moderate      no weight     10 seconds
                                                                                     seconds
Centipede                                                   Exercise        8        20            4 minutes   moderate      no weight     10 seconds
                                                                                     seconds
Knee To Chest                                               Exercise        8        20            4 minutes   moderate      no weight     10 seconds
                                                                                     seconds
Abdominals – Backstroke                                     Exercise        8        20            4 minutes   moderate      no weight     10 seconds
                                                                                     seconds

Cool Down
A 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 minutes



Movement:
- 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.
Push Up
 Reps: 20 seconds                     Sets: 8                             Intensity: no weight
 Tempo: moderate                      Rest: 10 seconds                    Duration: 4 minutes



Movement:
- 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 minutes



Movement:
- Draw your belly button inward toward your spine.
- Controllably, squat down bending the ankle, knee, and hip whilereaching toward,OR, touching your toe
with 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 minutes



Movement:
- 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 point
of no compensation.
- Hold the hands over the head, palmson the floor and slowly start walking the feet towards the hands one
at a time (like a CENTIPEDE!).




Knee To Chest
 Reps: 20 seconds                     Sets: 8                             Intensity: no weight
 Tempo: moderate                      Rest: 10 seconds                    Duration: 4 minutes



Movement:
- 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.
Abdominals – Backstroke
 Reps: 20 seconds                    Sets: 8                             Intensity: no weight
 Tempo: moderate                     Rest: 10 seconds                    Duration: 4 minutes



Movement:
- 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 hand
motion
- Once the backstroke motion has been completed, return the hand to the side and alternate sides

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Tabata exercises - Advanced

  • 1. Tabata Exercises - Advanced Program Template Trainer: Jason Hodge Introduction Tabata 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 of work (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 Up A brief 5 minute walk is recommended before you begin exercising Cardio Program Activity Intensity Duration Comments Summary of the program Activity Type Sets Reps Duration Tempo Intensity Rest Ice Skaters Exercise 8 20 4 minutes moderate no weight 10 seconds seconds Push Up Exercise 8 20 4 minutes moderate no weight 10 seconds seconds Squat Touchdown - 1 Leg Exercise 8 20 4 minutes moderate no weight 10 seconds seconds Centipede Exercise 8 20 4 minutes moderate no weight 10 seconds seconds Knee To Chest Exercise 8 20 4 minutes moderate no weight 10 seconds seconds Abdominals – Backstroke Exercise 8 20 4 minutes moderate no weight 10 seconds seconds Cool Down A 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 minutes Movement: - 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. Push Up Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutes Movement: - 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 minutes Movement: - Draw your belly button inward toward your spine. - Controllably, squat down bending the ankle, knee, and hip whilereaching toward,OR, touching your toe with 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 minutes Movement: - 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 point of no compensation. - Hold the hands over the head, palmson the floor and slowly start walking the feet towards the hands one at a time (like a CENTIPEDE!). Knee To Chest Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutes Movement: - 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. Abdominals – Backstroke Reps: 20 seconds Sets: 8 Intensity: no weight Tempo: moderate Rest: 10 seconds Duration: 4 minutes Movement: - 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 hand motion - Once the backstroke motion has been completed, return the hand to the side and alternate sides