SlideShare a Scribd company logo
1 of 3
Download to read offline
Tabata Exercises: Beginner
Program Template
Trainer: Jason Hodge

Introduction
Tabata is a fitness program that allows 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 beginning the program.

Cardio Program
Activity                                    Intensity                      Duration                          Comments

Summary of the program
Activity                                                    Type             Sets     Reps         Duration       Tempo      Intensity     Rest
Basic Squat                                                 Exercise         8        20           4 minutes      moderate   No Weight     10 seconds
                                                                                      seconds
Kneeling Pull Overs                                         Exercise         8        20           4 minutes      moderate   No Weight     10 seconds
                                                                                      seconds
Staggered Stance Hold w/Anterior Reach                      Exercise         8        20           4 minutes      moderate   No Weight     10 seconds
                                                                                      seconds
Wall Pushups                                                Exercise         8        20           4 minutes      moderate   No Weight     10 seconds
                                                                                      seconds
Crunch - Oblique for Beginners                              Exercise         8        20           4 minutes      moderate   No Weight     10 seconds
                                                                                      seconds
Bridge - Floor                                              Exercise         8        20           4 minutes      moderate   No Weight     10 seconds
                                                                                      seconds

Cool Down
A 5 minute cooldown walk is recommended after completing the program.


Basic Squat
 Reps: 20 seconds                    Sets: 8                             Intensity: No Weight
 Tempo: moderate                     Rest: 10 seconds                    Duration: 4 minutes
Preparation
- Ensure the individual has strength in the posterior chain (glutes, hamstrings and erector spinae) before
prescribing this exercise.

Movement:
- Stand tall with the gaze straight ahead.
- Initiate a squat with a knee bend.
- As the knees bend past 10 degrees, push the hips back and keep bending the knees.
- Only descend into the squat half way as shown.
- Squat back up and repeat pattern.
Kneeling Pull Overs
 Reps: 20 seconds                      Sets: 8                              Intensity: No Weight
 Tempo: moderate                       Rest: 10 seconds                     Duration: 4 minutes
Preparation
- Kneel upright with the hip joints directly over the knees
-
- Ankle joints are plantar flexed
-
- Fingers are interlocked and arms are held out directly in front at chest level
-
- Elbows are extended

Movement:
- Shoulders are flexed overhead while maintaining full elbow extension
- As arm are rasing, hips are extended by moving hip joints anterior to knee joints
- Head and eyes follow hands overhead

Notes
Can also be done standing!




Staggered Stance Hold w/Anterior Reach
  Reps: 20 seconds               Sets: 8                                    Intensity: No Weight
  Tempo: moderate                Rest: 10 seconds                           Duration: 4 minutes
Preparation
- Ensure the individual is stable and has range of motion in the sagittal plane before prescribing this
exercise.

Movement:
- Stand tall in a staggered stance with the knees slightly bent.
- Maintain firm support in both feet.
- Using the hands as the driver (the lead body part), reach the hands forward to the point of balance.
- Slowly return.
- TRAINERS: Only allow motion that is under control (within the client's threshold of function) and back the
range of motion up if you observe a loss in balance.




Wall Pushups
 Reps: 20 seconds                      Sets: 8                              Intensity: No Weight
 Tempo: moderate                       Rest: 10 seconds                     Duration: 4 minutes
Preparation
- Purpose: Integrated pushing strength and hypertrophy of the Anterior Delts, Pectorals, and Triceps
(relatively).                                                      Precautions:The client must demonstrate the
ability to stabilize the entire body (i.e. shoulder girdle, low back, and hips), while in this position.
A correct pushup requires excellent core strength and endurance not only statically, but transitionally
during the actual movement as well.                                                              Common
compensations: low back sags, head/neck protracts.
Preparations: Place hands at a width that will allow the forearms to be perpendicular to the wall when the
elbows are flexed at 90 degrees.                                   Push away from the wall, with your body
straight, making sure your lower back doesn’t sag.

Movement:
- Flex at elbows, lower the body, maintain neutral spine. Push back to starting position. Use desired REP
TEMPO.
Crunch - Oblique for Beginners
 Reps: 20 seconds                      Sets: 8                              Intensity: No Weight
 Tempo: moderate                       Rest: 10 seconds                     Duration: 4 minutes
Preparation
- Ensure the individual is proficient at a basic crunchand has adequate core stability before prescribing this
exercise.

Movement:
- Lie supine on the ground with the knees bent and the feet flat on the ground.
- One hand gently supports the head, while the other is on the ground (as shown).
- Using the shoulders (not the head), flex the trunk and rotate to the open side (as shown).
- Lower slowly and repeat.
- TRAINERS: Pulling on the head, chin poking forward and excessive flexion in the thoracic spine are all
indications of weakness and this exercise should be regressed.




Bridge - Floor
 Reps: 20 seconds                      Sets: 8                              Intensity: No Weight
 Tempo: moderate                       Rest: 10 seconds                     Duration: 4 minutes
Preparation
- Begin by lying flat on floor in supine positionwith knees bent, feet flat, toes pointing straight ahead and
arms by sides.
- Activate core by drawing navel towards the spine and squeezing the glutes.

Movement:
- With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and
shoulders.
- Hold and slowly return back to floor, touching floor momentarily then repeat.
- If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be
neutral - asis and psis should be even or horizontal.If there is a misalignment correct it. If you aren't sure
thengently stretch the quads and try the exercise again.

More Related Content

What's hot

Pitcher's off season workouts
Pitcher's off season workoutsPitcher's off season workouts
Pitcher's off season workoutsBill Hogue
 
Bicept Workouts For All Levels
Bicept Workouts For All LevelsBicept Workouts For All Levels
Bicept Workouts For All LevelsMetabo Pure
 
FIFA 11+ POSTER: Warm-Up to Prevent Injuries
FIFA 11+ POSTER: Warm-Up to Prevent InjuriesFIFA 11+ POSTER: Warm-Up to Prevent Injuries
FIFA 11+ POSTER: Warm-Up to Prevent InjuriesFundação Real Madrid
 
Exercise after Total Knee Replacement Surgery
Exercise after Total Knee Replacement SurgeryExercise after Total Knee Replacement Surgery
Exercise after Total Knee Replacement SurgeryKunal Shah
 
Dynamic Warm Up Study Why To Do So Along With Drills And Explanations On Why
Dynamic Warm Up Study Why To Do So Along With Drills And Explanations On WhyDynamic Warm Up Study Why To Do So Along With Drills And Explanations On Why
Dynamic Warm Up Study Why To Do So Along With Drills And Explanations On WhyMidwest Conditioning Systems
 
Book 3 6 Back Exercises
Book 3 6 Back ExercisesBook 3 6 Back Exercises
Book 3 6 Back ExercisesPkpapi
 
Arnolds Basic Training Program
Arnolds Basic Training ProgramArnolds Basic Training Program
Arnolds Basic Training Programguest98310f0
 
Book 3 2 Shoulder Exercises
Book 3 2 Shoulder ExercisesBook 3 2 Shoulder Exercises
Book 3 2 Shoulder ExercisesPkpapi
 
Book 3 8 2 Tricep Exercises
Book 3 8 2 Tricep ExercisesBook 3 8 2 Tricep Exercises
Book 3 8 2 Tricep ExercisesPkpapi
 
check list Demonstration On Range Of Motion Exercises and Moving, Lifting and...
check list Demonstration On Range Of Motion Exercises and Moving, Lifting and...check list Demonstration On Range Of Motion Exercises and Moving, Lifting and...
check list Demonstration On Range Of Motion Exercises and Moving, Lifting and...Mathew Varghese V
 
Activity And Exercise
Activity And ExerciseActivity And Exercise
Activity And Exercisepinoy nurze
 

What's hot (19)

softball summer
softball summersoftball summer
softball summer
 
Pitcher's off season workouts
Pitcher's off season workoutsPitcher's off season workouts
Pitcher's off season workouts
 
Bicept Workouts For All Levels
Bicept Workouts For All LevelsBicept Workouts For All Levels
Bicept Workouts For All Levels
 
FIFA 11+ POSTER: Warm-Up to Prevent Injuries
FIFA 11+ POSTER: Warm-Up to Prevent InjuriesFIFA 11+ POSTER: Warm-Up to Prevent Injuries
FIFA 11+ POSTER: Warm-Up to Prevent Injuries
 
Exercise after Total Knee Replacement Surgery
Exercise after Total Knee Replacement SurgeryExercise after Total Knee Replacement Surgery
Exercise after Total Knee Replacement Surgery
 
TRX training
TRX trainingTRX training
TRX training
 
Dynamic Warm Up
Dynamic Warm UpDynamic Warm Up
Dynamic Warm Up
 
Dynamic Warm Up Study Why To Do So Along With Drills And Explanations On Why
Dynamic Warm Up Study Why To Do So Along With Drills And Explanations On WhyDynamic Warm Up Study Why To Do So Along With Drills And Explanations On Why
Dynamic Warm Up Study Why To Do So Along With Drills And Explanations On Why
 
Falls Prevention
Falls PreventionFalls Prevention
Falls Prevention
 
Book 3 6 Back Exercises
Book 3 6 Back ExercisesBook 3 6 Back Exercises
Book 3 6 Back Exercises
 
Arnolds Basic Training Program
Arnolds Basic Training ProgramArnolds Basic Training Program
Arnolds Basic Training Program
 
Book 3 2 Shoulder Exercises
Book 3 2 Shoulder ExercisesBook 3 2 Shoulder Exercises
Book 3 2 Shoulder Exercises
 
Book 3 8 2 Tricep Exercises
Book 3 8 2 Tricep ExercisesBook 3 8 2 Tricep Exercises
Book 3 8 2 Tricep Exercises
 
check list Demonstration On Range Of Motion Exercises and Moving, Lifting and...
check list Demonstration On Range Of Motion Exercises and Moving, Lifting and...check list Demonstration On Range Of Motion Exercises and Moving, Lifting and...
check list Demonstration On Range Of Motion Exercises and Moving, Lifting and...
 
Condition 5
Condition 5Condition 5
Condition 5
 
Stable Hip To Stick!
Stable Hip To Stick!Stable Hip To Stick!
Stable Hip To Stick!
 
Muscle energy techniques for various muscles ( MET)
Muscle energy techniques for various muscles ( MET) Muscle energy techniques for various muscles ( MET)
Muscle energy techniques for various muscles ( MET)
 
Activity And Exercise
Activity And ExerciseActivity And Exercise
Activity And Exercise
 
Tip sheet may2014a
Tip sheet may2014aTip sheet may2014a
Tip sheet may2014a
 

Viewers also liked

Moodle kasutus - õppija
Moodle kasutus - õppijaMoodle kasutus - õppija
Moodle kasutus - õppijaaluojalaine
 
Õpilase 24 tundi
Õpilase 24 tundiÕpilase 24 tundi
Õpilase 24 tundialuojalaine
 
Galapagos tour
Galapagos tourGalapagos tour
Galapagos tourbbelardi
 
Introductie informatiestandaarden elearning ArC UvA
Introductie informatiestandaarden elearning ArC UvAIntroductie informatiestandaarden elearning ArC UvA
Introductie informatiestandaarden elearning ArC UvAUniversity of Amsterdam
 
Android
AndroidAndroid
Androidscottw
 
Consultation on Zero Waste Regulations
Consultation on Zero Waste RegulationsConsultation on Zero Waste Regulations
Consultation on Zero Waste RegulationsChristian Storstein
 
Ecological learning design approach
Ecological learning design approachEcological learning design approach
Ecological learning design approachKai Pata
 
Geocaching November09
Geocaching November09Geocaching November09
Geocaching November09bbelardi
 
An Ontospatal Representaton of Writng Narratves in Hybrid Ecosystem
An Ontospatal Representaton of Writng Narratves in Hybrid EcosystemAn Ontospatal Representaton of Writng Narratves in Hybrid Ecosystem
An Ontospatal Representaton of Writng Narratves in Hybrid EcosystemKai Pata
 
Kikkers en Heilige Koeien, een experiment in flexibiliteit & standaardisatie
Kikkers en Heilige Koeien, een experiment in flexibiliteit & standaardisatieKikkers en Heilige Koeien, een experiment in flexibiliteit & standaardisatie
Kikkers en Heilige Koeien, een experiment in flexibiliteit & standaardisatieUniversity of Amsterdam
 
Science At Work
Science At WorkScience At Work
Science At Workgriggans
 
San Francesco e il dialogo
San Francesco e il dialogoSan Francesco e il dialogo
San Francesco e il dialogopaoluc
 
Corso sulla Chiesa e la Liturgia per la scuola (p.3)
Corso sulla Chiesa e la Liturgia per la scuola (p.3)Corso sulla Chiesa e la Liturgia per la scuola (p.3)
Corso sulla Chiesa e la Liturgia per la scuola (p.3)paoluc
 
Can You Change The World?
Can You Change The World?Can You Change The World?
Can You Change The World?Ollie Bray
 
Investigating a crime scene
Investigating a crime sceneInvestigating a crime scene
Investigating a crime scenegriggans
 
Distance Education
Distance EducationDistance Education
Distance Educationphaisack
 
How VR affect the life of Kids?
How VR affect the life of Kids?How VR affect the life of Kids?
How VR affect the life of Kids?shehana92
 

Viewers also liked (20)

Moodle kasutus - õppija
Moodle kasutus - õppijaMoodle kasutus - õppija
Moodle kasutus - õppija
 
Õpilase 24 tundi
Õpilase 24 tundiÕpilase 24 tundi
Õpilase 24 tundi
 
Galapagos tour
Galapagos tourGalapagos tour
Galapagos tour
 
Introductie informatiestandaarden elearning ArC UvA
Introductie informatiestandaarden elearning ArC UvAIntroductie informatiestandaarden elearning ArC UvA
Introductie informatiestandaarden elearning ArC UvA
 
Android
AndroidAndroid
Android
 
Consultation on Zero Waste Regulations
Consultation on Zero Waste RegulationsConsultation on Zero Waste Regulations
Consultation on Zero Waste Regulations
 
Ecological learning design approach
Ecological learning design approachEcological learning design approach
Ecological learning design approach
 
Geocaching November09
Geocaching November09Geocaching November09
Geocaching November09
 
An Ontospatal Representaton of Writng Narratves in Hybrid Ecosystem
An Ontospatal Representaton of Writng Narratves in Hybrid EcosystemAn Ontospatal Representaton of Writng Narratves in Hybrid Ecosystem
An Ontospatal Representaton of Writng Narratves in Hybrid Ecosystem
 
Tyri
TyriTyri
Tyri
 
Kikkers en Heilige Koeien, een experiment in flexibiliteit & standaardisatie
Kikkers en Heilige Koeien, een experiment in flexibiliteit & standaardisatieKikkers en Heilige Koeien, een experiment in flexibiliteit & standaardisatie
Kikkers en Heilige Koeien, een experiment in flexibiliteit & standaardisatie
 
Science At Work
Science At WorkScience At Work
Science At Work
 
San Francesco e il dialogo
San Francesco e il dialogoSan Francesco e il dialogo
San Francesco e il dialogo
 
SimSchool@UC
SimSchool@UCSimSchool@UC
SimSchool@UC
 
Scanaroo Overview
Scanaroo OverviewScanaroo Overview
Scanaroo Overview
 
Corso sulla Chiesa e la Liturgia per la scuola (p.3)
Corso sulla Chiesa e la Liturgia per la scuola (p.3)Corso sulla Chiesa e la Liturgia per la scuola (p.3)
Corso sulla Chiesa e la Liturgia per la scuola (p.3)
 
Can You Change The World?
Can You Change The World?Can You Change The World?
Can You Change The World?
 
Investigating a crime scene
Investigating a crime sceneInvestigating a crime scene
Investigating a crime scene
 
Distance Education
Distance EducationDistance Education
Distance Education
 
How VR affect the life of Kids?
How VR affect the life of Kids?How VR affect the life of Kids?
How VR affect the life of Kids?
 

Similar to Tabata Beginner Program

Stretching Exercises for Your Neck, trunk and.pptx
Stretching Exercises for Your Neck, trunk and.pptxStretching Exercises for Your Neck, trunk and.pptx
Stretching Exercises for Your Neck, trunk and.pptxSaima Mustafa
 
Grishin_Personal Program Example
Grishin_Personal Program ExampleGrishin_Personal Program Example
Grishin_Personal Program ExampleGrishin Vladimir
 
pcl-reconstruction-pdf.PDF
pcl-reconstruction-pdf.PDFpcl-reconstruction-pdf.PDF
pcl-reconstruction-pdf.PDFPankajSaini81581
 
acl-reconstruction-pdf.PDF
acl-reconstruction-pdf.PDFacl-reconstruction-pdf.PDF
acl-reconstruction-pdf.PDFPankajSaini81581
 
Stretching exercises for neck, trunk and lumbar spine
Stretching exercises for neck, trunk and lumbar spineStretching exercises for neck, trunk and lumbar spine
Stretching exercises for neck, trunk and lumbar spineSaima Mustafa
 
Intern Home Exercise Program
Intern Home Exercise ProgramIntern Home Exercise Program
Intern Home Exercise ProgramVictoria Egwudobi
 
At Home Exercise Manual
At Home Exercise ManualAt Home Exercise Manual
At Home Exercise ManualDC Amanda
 
Post mastectomy exercises
Post mastectomy exercisesPost mastectomy exercises
Post mastectomy exercisesMuhammedAjmal46
 
A Flatter Stomach Just 3 Steps Away
A Flatter Stomach Just 3 Steps AwayA Flatter Stomach Just 3 Steps Away
A Flatter Stomach Just 3 Steps Awaycrysatal16
 
Exercising At Your Desk
Exercising At Your DeskExercising At Your Desk
Exercising At Your Deskjpwlinkedin
 
Exercicio no escritorio
Exercicio no escritorioExercicio no escritorio
Exercicio no escritoriomisteca2
 
How to get bigger buttocks & thighs naturally fast in a week
How to get bigger buttocks & thighs naturally fast in a weekHow to get bigger buttocks & thighs naturally fast in a week
How to get bigger buttocks & thighs naturally fast in a weekRahul Singh
 
Wellness Program Revised
Wellness Program RevisedWellness Program Revised
Wellness Program RevisedKris Doan
 
Wellness Program Revised
Wellness Program RevisedWellness Program Revised
Wellness Program RevisedKris Doan
 
Post operative ambulatory exercises
Post operative ambulatory exercisesPost operative ambulatory exercises
Post operative ambulatory exercisesMonika Devi NR
 

Similar to Tabata Beginner Program (20)

Stretching Exercises for Your Neck, trunk and.pptx
Stretching Exercises for Your Neck, trunk and.pptxStretching Exercises for Your Neck, trunk and.pptx
Stretching Exercises for Your Neck, trunk and.pptx
 
Grishin_Personal Program Example
Grishin_Personal Program ExampleGrishin_Personal Program Example
Grishin_Personal Program Example
 
microfracturing-pdf.PDF
microfracturing-pdf.PDFmicrofracturing-pdf.PDF
microfracturing-pdf.PDF
 
pcl-reconstruction-pdf.PDF
pcl-reconstruction-pdf.PDFpcl-reconstruction-pdf.PDF
pcl-reconstruction-pdf.PDF
 
acl-reconstruction-pdf.PDF
acl-reconstruction-pdf.PDFacl-reconstruction-pdf.PDF
acl-reconstruction-pdf.PDF
 
Stretching exercises for neck, trunk and lumbar spine
Stretching exercises for neck, trunk and lumbar spineStretching exercises for neck, trunk and lumbar spine
Stretching exercises for neck, trunk and lumbar spine
 
Intern Home Exercise Program
Intern Home Exercise ProgramIntern Home Exercise Program
Intern Home Exercise Program
 
menisectomy-pdf.PDF
menisectomy-pdf.PDFmenisectomy-pdf.PDF
menisectomy-pdf.PDF
 
At Home Exercise Manual
At Home Exercise ManualAt Home Exercise Manual
At Home Exercise Manual
 
Post mastectomy exercises
Post mastectomy exercisesPost mastectomy exercises
Post mastectomy exercises
 
Presentation2.pptx
Presentation2.pptxPresentation2.pptx
Presentation2.pptx
 
A Flatter Stomach Just 3 Steps Away
A Flatter Stomach Just 3 Steps AwayA Flatter Stomach Just 3 Steps Away
A Flatter Stomach Just 3 Steps Away
 
Yoga Routine
Yoga RoutineYoga Routine
Yoga Routine
 
30 Min Workout
30 Min Workout30 Min Workout
30 Min Workout
 
Exercising At Your Desk
Exercising At Your DeskExercising At Your Desk
Exercising At Your Desk
 
Exercicio no escritorio
Exercicio no escritorioExercicio no escritorio
Exercicio no escritorio
 
How to get bigger buttocks & thighs naturally fast in a week
How to get bigger buttocks & thighs naturally fast in a weekHow to get bigger buttocks & thighs naturally fast in a week
How to get bigger buttocks & thighs naturally fast in a week
 
Wellness Program Revised
Wellness Program RevisedWellness Program Revised
Wellness Program Revised
 
Wellness Program Revised
Wellness Program RevisedWellness Program Revised
Wellness Program Revised
 
Post operative ambulatory exercises
Post operative ambulatory exercisesPost operative ambulatory exercises
Post operative ambulatory exercises
 

More from ptbyjason

Rev Up Your Metabolism - Part 2
Rev Up Your Metabolism - Part 2Rev Up Your Metabolism - Part 2
Rev Up Your Metabolism - Part 2ptbyjason
 
Katy Fit Kids Calendar
Katy Fit Kids CalendarKaty Fit Kids Calendar
Katy Fit Kids Calendarptbyjason
 
Upper Crossed Syndrome Correction
Upper Crossed Syndrome CorrectionUpper Crossed Syndrome Correction
Upper Crossed Syndrome Correctionptbyjason
 
Back And Hip Impairment
Back And Hip ImpairmentBack And Hip Impairment
Back And Hip Impairmentptbyjason
 
Shoulder Impairment
Shoulder ImpairmentShoulder Impairment
Shoulder Impairmentptbyjason
 
Katy Health and Wellness
Katy Health and WellnessKaty Health and Wellness
Katy Health and Wellnessptbyjason
 

More from ptbyjason (7)

Rev Up Your Metabolism - Part 2
Rev Up Your Metabolism - Part 2Rev Up Your Metabolism - Part 2
Rev Up Your Metabolism - Part 2
 
dragonboat
dragonboatdragonboat
dragonboat
 
Katy Fit Kids Calendar
Katy Fit Kids CalendarKaty Fit Kids Calendar
Katy Fit Kids Calendar
 
Upper Crossed Syndrome Correction
Upper Crossed Syndrome CorrectionUpper Crossed Syndrome Correction
Upper Crossed Syndrome Correction
 
Back And Hip Impairment
Back And Hip ImpairmentBack And Hip Impairment
Back And Hip Impairment
 
Shoulder Impairment
Shoulder ImpairmentShoulder Impairment
Shoulder Impairment
 
Katy Health and Wellness
Katy Health and WellnessKaty Health and Wellness
Katy Health and Wellness
 

Recently uploaded

COVID-19 (NOVEL CORONA VIRUS DISEASE PANDEMIC ).pptx
COVID-19  (NOVEL CORONA  VIRUS DISEASE PANDEMIC ).pptxCOVID-19  (NOVEL CORONA  VIRUS DISEASE PANDEMIC ).pptx
COVID-19 (NOVEL CORONA VIRUS DISEASE PANDEMIC ).pptxBibekananda shah
 
Radiation Dosimetry Parameters and Isodose Curves.pptx
Radiation Dosimetry Parameters and Isodose Curves.pptxRadiation Dosimetry Parameters and Isodose Curves.pptx
Radiation Dosimetry Parameters and Isodose Curves.pptxDr. Dheeraj Kumar
 
HERBS AS HEALTH FOOD - Brief introduction and therapeutic applications of: N...
HERBS AS HEALTH FOOD - Brief introduction and therapeutic applications of:  N...HERBS AS HEALTH FOOD - Brief introduction and therapeutic applications of:  N...
HERBS AS HEALTH FOOD - Brief introduction and therapeutic applications of: N...Divya Kanojiya
 
World-Health-Day-2024-My-Health-My-Right.pptx
World-Health-Day-2024-My-Health-My-Right.pptxWorld-Health-Day-2024-My-Health-My-Right.pptx
World-Health-Day-2024-My-Health-My-Right.pptxEx WHO/USAID
 
Introduction to Sports Injuries by- Dr. Anjali Rai
Introduction to Sports Injuries by- Dr. Anjali RaiIntroduction to Sports Injuries by- Dr. Anjali Rai
Introduction to Sports Injuries by- Dr. Anjali RaiGoogle
 
Music Therapy's Impact in Palliative Care| IAPCON2024| Dr. Tara Rajendran
Music Therapy's Impact in Palliative Care| IAPCON2024| Dr. Tara RajendranMusic Therapy's Impact in Palliative Care| IAPCON2024| Dr. Tara Rajendran
Music Therapy's Impact in Palliative Care| IAPCON2024| Dr. Tara RajendranTara Rajendran
 
CEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand University
CEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand UniversityCEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand University
CEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand UniversityHarshChauhan475104
 
SYNDESMOTIC INJURY- ANATOMICAL REPAIR.pptx
SYNDESMOTIC INJURY- ANATOMICAL REPAIR.pptxSYNDESMOTIC INJURY- ANATOMICAL REPAIR.pptx
SYNDESMOTIC INJURY- ANATOMICAL REPAIR.pptxdrashraf369
 
History and Development of Pharmacovigilence.pdf
History and Development of Pharmacovigilence.pdfHistory and Development of Pharmacovigilence.pdf
History and Development of Pharmacovigilence.pdfSasikiranMarri
 
Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...
Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...
Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...Wessex Health Partners
 
The next social challenge to public health: the information environment.pptx
The next social challenge to public health:  the information environment.pptxThe next social challenge to public health:  the information environment.pptx
The next social challenge to public health: the information environment.pptxTina Purnat
 
Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...
Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...
Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...MehranMouzam
 
Statistical modeling in pharmaceutical research and development.
Statistical modeling in pharmaceutical research and development.Statistical modeling in pharmaceutical research and development.
Statistical modeling in pharmaceutical research and development.ANJALI
 
CCSC6142 Week 3 Research ethics - Long Hoang.pdf
CCSC6142 Week 3 Research ethics - Long Hoang.pdfCCSC6142 Week 3 Research ethics - Long Hoang.pdf
CCSC6142 Week 3 Research ethics - Long Hoang.pdfMyThaoAiDoan
 
ANEMIA IN PREGNANCY by Dr. Akebom Kidanemariam
ANEMIA IN PREGNANCY by Dr. Akebom KidanemariamANEMIA IN PREGNANCY by Dr. Akebom Kidanemariam
ANEMIA IN PREGNANCY by Dr. Akebom KidanemariamAkebom Gebremichael
 
L1.INTRODUCTION to ENDOCRINOLOGY MEDICINE.pptx
L1.INTRODUCTION to ENDOCRINOLOGY MEDICINE.pptxL1.INTRODUCTION to ENDOCRINOLOGY MEDICINE.pptx
L1.INTRODUCTION to ENDOCRINOLOGY MEDICINE.pptxDr Bilal Natiq
 
Plant Fibres used as Surgical Dressings PDF.pdf
Plant Fibres used as Surgical Dressings PDF.pdfPlant Fibres used as Surgical Dressings PDF.pdf
Plant Fibres used as Surgical Dressings PDF.pdfDivya Kanojiya
 
Culture and Health Disorders Social change.pptx
Culture and Health Disorders Social change.pptxCulture and Health Disorders Social change.pptx
Culture and Health Disorders Social change.pptxDr. Dheeraj Kumar
 
Nutrition of OCD for my Nutritional Neuroscience Class
Nutrition of OCD for my Nutritional Neuroscience ClassNutrition of OCD for my Nutritional Neuroscience Class
Nutrition of OCD for my Nutritional Neuroscience Classmanuelazg2001
 

Recently uploaded (20)

COVID-19 (NOVEL CORONA VIRUS DISEASE PANDEMIC ).pptx
COVID-19  (NOVEL CORONA  VIRUS DISEASE PANDEMIC ).pptxCOVID-19  (NOVEL CORONA  VIRUS DISEASE PANDEMIC ).pptx
COVID-19 (NOVEL CORONA VIRUS DISEASE PANDEMIC ).pptx
 
Radiation Dosimetry Parameters and Isodose Curves.pptx
Radiation Dosimetry Parameters and Isodose Curves.pptxRadiation Dosimetry Parameters and Isodose Curves.pptx
Radiation Dosimetry Parameters and Isodose Curves.pptx
 
HERBS AS HEALTH FOOD - Brief introduction and therapeutic applications of: N...
HERBS AS HEALTH FOOD - Brief introduction and therapeutic applications of:  N...HERBS AS HEALTH FOOD - Brief introduction and therapeutic applications of:  N...
HERBS AS HEALTH FOOD - Brief introduction and therapeutic applications of: N...
 
World-Health-Day-2024-My-Health-My-Right.pptx
World-Health-Day-2024-My-Health-My-Right.pptxWorld-Health-Day-2024-My-Health-My-Right.pptx
World-Health-Day-2024-My-Health-My-Right.pptx
 
Introduction to Sports Injuries by- Dr. Anjali Rai
Introduction to Sports Injuries by- Dr. Anjali RaiIntroduction to Sports Injuries by- Dr. Anjali Rai
Introduction to Sports Injuries by- Dr. Anjali Rai
 
Music Therapy's Impact in Palliative Care| IAPCON2024| Dr. Tara Rajendran
Music Therapy's Impact in Palliative Care| IAPCON2024| Dr. Tara RajendranMusic Therapy's Impact in Palliative Care| IAPCON2024| Dr. Tara Rajendran
Music Therapy's Impact in Palliative Care| IAPCON2024| Dr. Tara Rajendran
 
CEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand University
CEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand UniversityCEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand University
CEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand University
 
SYNDESMOTIC INJURY- ANATOMICAL REPAIR.pptx
SYNDESMOTIC INJURY- ANATOMICAL REPAIR.pptxSYNDESMOTIC INJURY- ANATOMICAL REPAIR.pptx
SYNDESMOTIC INJURY- ANATOMICAL REPAIR.pptx
 
History and Development of Pharmacovigilence.pdf
History and Development of Pharmacovigilence.pdfHistory and Development of Pharmacovigilence.pdf
History and Development of Pharmacovigilence.pdf
 
Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...
Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...
Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...
 
The next social challenge to public health: the information environment.pptx
The next social challenge to public health:  the information environment.pptxThe next social challenge to public health:  the information environment.pptx
The next social challenge to public health: the information environment.pptx
 
Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...
Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...
Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...
 
Statistical modeling in pharmaceutical research and development.
Statistical modeling in pharmaceutical research and development.Statistical modeling in pharmaceutical research and development.
Statistical modeling in pharmaceutical research and development.
 
CCSC6142 Week 3 Research ethics - Long Hoang.pdf
CCSC6142 Week 3 Research ethics - Long Hoang.pdfCCSC6142 Week 3 Research ethics - Long Hoang.pdf
CCSC6142 Week 3 Research ethics - Long Hoang.pdf
 
ANEMIA IN PREGNANCY by Dr. Akebom Kidanemariam
ANEMIA IN PREGNANCY by Dr. Akebom KidanemariamANEMIA IN PREGNANCY by Dr. Akebom Kidanemariam
ANEMIA IN PREGNANCY by Dr. Akebom Kidanemariam
 
JANGAMA VISHA .pptx-
JANGAMA VISHA .pptx-JANGAMA VISHA .pptx-
JANGAMA VISHA .pptx-
 
L1.INTRODUCTION to ENDOCRINOLOGY MEDICINE.pptx
L1.INTRODUCTION to ENDOCRINOLOGY MEDICINE.pptxL1.INTRODUCTION to ENDOCRINOLOGY MEDICINE.pptx
L1.INTRODUCTION to ENDOCRINOLOGY MEDICINE.pptx
 
Plant Fibres used as Surgical Dressings PDF.pdf
Plant Fibres used as Surgical Dressings PDF.pdfPlant Fibres used as Surgical Dressings PDF.pdf
Plant Fibres used as Surgical Dressings PDF.pdf
 
Culture and Health Disorders Social change.pptx
Culture and Health Disorders Social change.pptxCulture and Health Disorders Social change.pptx
Culture and Health Disorders Social change.pptx
 
Nutrition of OCD for my Nutritional Neuroscience Class
Nutrition of OCD for my Nutritional Neuroscience ClassNutrition of OCD for my Nutritional Neuroscience Class
Nutrition of OCD for my Nutritional Neuroscience Class
 

Tabata Beginner Program

  • 1. Tabata Exercises: Beginner Program Template Trainer: Jason Hodge Introduction Tabata is a fitness program that allows 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 beginning the program. Cardio Program Activity Intensity Duration Comments Summary of the program Activity Type Sets Reps Duration Tempo Intensity Rest Basic Squat Exercise 8 20 4 minutes moderate No Weight 10 seconds seconds Kneeling Pull Overs Exercise 8 20 4 minutes moderate No Weight 10 seconds seconds Staggered Stance Hold w/Anterior Reach Exercise 8 20 4 minutes moderate No Weight 10 seconds seconds Wall Pushups Exercise 8 20 4 minutes moderate No Weight 10 seconds seconds Crunch - Oblique for Beginners Exercise 8 20 4 minutes moderate No Weight 10 seconds seconds Bridge - Floor Exercise 8 20 4 minutes moderate No Weight 10 seconds seconds Cool Down A 5 minute cooldown walk is recommended after completing the program. Basic Squat Reps: 20 seconds Sets: 8 Intensity: No Weight Tempo: moderate Rest: 10 seconds Duration: 4 minutes Preparation - Ensure the individual has strength in the posterior chain (glutes, hamstrings and erector spinae) before prescribing this exercise. Movement: - Stand tall with the gaze straight ahead. - Initiate a squat with a knee bend. - As the knees bend past 10 degrees, push the hips back and keep bending the knees. - Only descend into the squat half way as shown. - Squat back up and repeat pattern.
  • 2. Kneeling Pull Overs Reps: 20 seconds Sets: 8 Intensity: No Weight Tempo: moderate Rest: 10 seconds Duration: 4 minutes Preparation - Kneel upright with the hip joints directly over the knees - - Ankle joints are plantar flexed - - Fingers are interlocked and arms are held out directly in front at chest level - - Elbows are extended Movement: - Shoulders are flexed overhead while maintaining full elbow extension - As arm are rasing, hips are extended by moving hip joints anterior to knee joints - Head and eyes follow hands overhead Notes Can also be done standing! Staggered Stance Hold w/Anterior Reach Reps: 20 seconds Sets: 8 Intensity: No Weight Tempo: moderate Rest: 10 seconds Duration: 4 minutes Preparation - Ensure the individual is stable and has range of motion in the sagittal plane before prescribing this exercise. Movement: - Stand tall in a staggered stance with the knees slightly bent. - Maintain firm support in both feet. - Using the hands as the driver (the lead body part), reach the hands forward to the point of balance. - Slowly return. - TRAINERS: Only allow motion that is under control (within the client's threshold of function) and back the range of motion up if you observe a loss in balance. Wall Pushups Reps: 20 seconds Sets: 8 Intensity: No Weight Tempo: moderate Rest: 10 seconds Duration: 4 minutes Preparation - Purpose: Integrated pushing strength and hypertrophy of the Anterior Delts, Pectorals, and Triceps (relatively). Precautions:The client must demonstrate the ability to stabilize the entire body (i.e. shoulder girdle, low back, and hips), while in this position. A correct pushup requires excellent core strength and endurance not only statically, but transitionally during the actual movement as well. Common compensations: low back sags, head/neck protracts. Preparations: Place hands at a width that will allow the forearms to be perpendicular to the wall when the elbows are flexed at 90 degrees. Push away from the wall, with your body straight, making sure your lower back doesn’t sag. Movement: - Flex at elbows, lower the body, maintain neutral spine. Push back to starting position. Use desired REP TEMPO.
  • 3. Crunch - Oblique for Beginners Reps: 20 seconds Sets: 8 Intensity: No Weight Tempo: moderate Rest: 10 seconds Duration: 4 minutes Preparation - Ensure the individual is proficient at a basic crunchand has adequate core stability before prescribing this exercise. Movement: - Lie supine on the ground with the knees bent and the feet flat on the ground. - One hand gently supports the head, while the other is on the ground (as shown). - Using the shoulders (not the head), flex the trunk and rotate to the open side (as shown). - Lower slowly and repeat. - TRAINERS: Pulling on the head, chin poking forward and excessive flexion in the thoracic spine are all indications of weakness and this exercise should be regressed. Bridge - Floor Reps: 20 seconds Sets: 8 Intensity: No Weight Tempo: moderate Rest: 10 seconds Duration: 4 minutes Preparation - Begin by lying flat on floor in supine positionwith knees bent, feet flat, toes pointing straight ahead and arms by sides. - Activate core by drawing navel towards the spine and squeezing the glutes. Movement: - With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders. - Hold and slowly return back to floor, touching floor momentarily then repeat. - If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal.If there is a misalignment correct it. If you aren't sure thengently stretch the quads and try the exercise again.