Killer Workout With Zero Equipment
TOM ROWLAND PODCAST
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“It only takes 4 minutes, but if done right it can be very painful.”
Podcast Synopsis
Dr. Izumi Tabata proved that 20 seconds of work followed by 10 seconds of rest repeated 8 times (4 minutes total) was the way that most athletes can produce the highest output of energy. Today I discuss how to bring the Tabata Protocol into your training. You can feel free to get creative with the workouts and you don’t need any equipment to do it! Below are some popular combinations from CrossFit that I like to do and some thoughts on ways you can add to them.
TABATA THIS:
Row (4 minutes) 1 minute rest
Air Squat (4 minutes) 1 minute rest
Pull-Ups (4 minutes) 1 minute rest
Push-Ups (4 minutes) 1 minute rest
Sit Ups (4 minutes) 1 minute rest
This is scored based on the lowest number of reps per round. So if you did pull-ups, 12, 10, 8, 10, 6, 10, 12, 8 then your score for pull-ups would be 6. Then you get a score for each exercise and you add all them together and that is your score for the whole workout. Document it and try to do better next time.
TABATA THAT:
Medicine ball cleans (4 minutes) 1 minute rest
Double Unders (4 minutes) 1 minute rest
Pull-ups (4 minutes) 1 minute rest
Kettle Bell Swings (4 minutes) 1 minute rest
TABATA SOMETHING ELSE:
Pull-ups (4 minutes) no rest
Push-ups (4 minutes) no rest
Sit-ups (4 minutes) no rest
Squats (4 minutes) no rest
You can apply this to running, punching bags, push-ups, sit-ups, v-ups, bicycle and more. Let me know what circuits you come up with and I would love to try them.
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See you next week - no excuses,
-Tom Rowland
