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Tabata refers to exercise protocols developed by Izumi Tabata, PhD, a Japanese physiologist who worked with their Olympic team. He developed a type of sport-specific training protocol for their athletes. The workout session includes a brief warmup followed by work intervals lasting 20-seconds. Short rest break is then taken for only 10-seconds immediately followed by 20-seconds of work. This 2:1 work-to-rest ratio is repeated 8x for a total 4:00 workout time.
Jumping rope for 4-minutes before/after the workout is added. If no jump rope, jog, row or do other cardio.
This type of workout taxes the anaerobic system and is great for building general conditioning or sport specific strength.
Workout
The first 4 exercises use only bodyweight while the last 4 use dumbbells or Olympic bar. If you don’t have a bar - simply use dumbbells.
All sets are either 20 repetitions to equate roughly with 20-seconds of work or 15 reps for non-bodyweight exercises that should also take about 20-seconds too. All rest intervals are short, lasting only 10-seconds. The workout should take about 15-minutes.
Stay Strong!
MICHAEL WOOD, CSCS
JeFit Team
Jump Rope
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1x0 reps • 4m |
rest: 30s
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Prisoner Squat
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1x15 reps |
rest: 10s
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Mountain Climbers
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1x15 reps |
rest: 10s
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Air Bike
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1x15 reps |
rest: 10s
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Rear Bodyweight Lunge
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1x10 reps |
rest: 10s
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Dumbbell Deadlift
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1x10 reps |
rest: 10s
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Dumbbell Step Ups
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1x10 reps |
rest: 10s
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Dumbbell Bench Press
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1x10 reps |
rest: 10s
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Barbell Push Press
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1x12 reps |
rest: 10s
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Jump Rope
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1x0 reps • 4m |
rest: 30s
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