Goals: Massive fat loss & amazing fitness
In Week 1 of this workout, we used a 20 sec. work : 20 sec. rest ratio during our supersets
In Week 2 of this workout, the ratio shifted to 20 sec. work : 15 sec. rest
This week, we go to the full-on Tabata ratio of 20 sec. work : 10 sec. rest
During these workouts, I want you to balance the amount weight you use with number of reps per set .
- If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
- If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps
The success of this program depends on you being willing to break out of your comfort zone.
And after these 3 weeks, we’re going to back off for a week with some bridge workouts….and then dive back into another 3 week cycle focusing on different exercises.
Also, if I didn’t mention it last week, using a stopwatch or interval timer is going to make this workout much more efficient. Trying to watch a wall clock while doing this workout is not so easy.
Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.
Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction
Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP
1 Arm Swing Snatch – 25 reps per arm – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
- Squat for 20 seconds
- Rest (standing) for 10 seconds
- 8 sets of squats
- 4 min total
- Perform as many reps as possible per set
- Resistance can be added by holding a dumbbell/plate at chest height
No rest between work sets
- Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
- If arms overhead is too tough on your shoulders, rest your hands on your head.
- With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
- This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
- To make it tougher, stand on one foot.