Sample Tabata Round #3

If you missed my last sample Tabata workout, check it out here: Sample Tabata Round #2

Here is a sample round you may want to try.  It’s not nearly as easy as it sounds, your heart will be pumping if you push yourself.  Each number represents a 20 second round (with 10 seconds of rest after each round).  The only equipment needed is a Kettlebell (you will probably need different weights for different exercises).

1.  Squat & Press (Squat then Shoulder press Kettlebell with both arms)
2.  Kettlebell Swing
3.  Alternating Jump Lunges
4.  Back Row (Right Side)
5.  Back Row (Left Side)
6.  Squat & Press
7.  Kettlebell Swing
8.  Alternating Jump Lunges

Those Jumping Lunges are killer!  I recommend adding them into any of your circuits.

Sample Tabata Round #2

If you missed my last sample Tabata workout, check it out here: Sample Tabata Round #1

Here is a sample round you may want to try.  It’s not nearly as easy as it sounds, your heart will be pumping if you push yourself.  Each number represents a 20 second round (with 10 seconds of rest after each round).  The only equipment needed was a Kettlebell and a Heavybag laying flat on the floor.

1.  Two Arm Kettlebell Clean & Press
2.  Swings
3.  Side Control Ground & Pound (Right Hand – Hammerfists, Straight Punches, etc)
4.  Side Control Ground & Pound (Left Hand)
5.  Two Arm Kettlebell Clean & Press
6.  Swings
7.  Ground & Pound from The Mount Position (Elbows, Straight Punches, Hooks)
8.  Ground & Pound from The Mount Position

Sample Tabata Round #1

If you are not familiar with the Tabata Method, you may read about it here: Tabata Method

Here is a sample round you may want to try (I did this one on Saturday).  Each number represents a 20 second round.  I used a Kettlebell for each exercise.  Click the exercise for a demonstration of what it is if you don’t already know.

1.  Kettlebell Swing
2. Kettlebell Clean & Press
3. One Arm Row (Right Side)
4.  One Arm Row (Left Side)
5.  Kettlebell Swing
6.  Kettlebell Clean & Press
7.  Halo (Right Side)
8.  Halo (Left Side)

Review: Bob Harper Kettlebells

I'll just start out by saying that I am a big fan of these kettlebells.  When looking for a kettlebell there are a few things you want to find out about before purchasing, such as the weight, the grip and the comfort.

The weight you will have to decide on for yourself but with the grip you want to make sure you can fit both of your hands into it with a comfortable about of space.  Many kettlebell exercises can be done with one hand but many others needs both.  A major problem I have found with many kettlebells is that the handle is narrow or oddly shaped and both hands will not fit inside of it, making it useless or dangerous to perform any two handed moves.  These kettlebells are wide enough and perfectly shaped to be comfortable.

As an added bonus, these kettlebells have a nice coated on them to protect your floors and make it comfortable to hold.  They also, unlike every other kettlebell I have seen, are not in the shape of a ball but rather has a curved midsection on both sides.  This curved midsection allows the kettlebell to conform to your forearm when it lands which is a nice added feature.  Each kettlebell also comes with a DVD showing some of the techniques you can perform with a kettlebell.

Though these kettlebells are a little more pricey than some of the other ones out there I feel they are better designed and nicer looking (and feeling).  I highly recommend this kettlebell for anyone interested in adding new life to their workouts.

Bob Harper Kettlebell:  3.5 out of 4 stars 

Which Body Do You Want?

When doing your cardio routine, think about what that type of training ultimately leads to.  You can spend hours and hours running or you can do high intensity workouts in just a matter of minutes.  You decide, do you want to be a marathon runner or a sprinter?

The Tabata Method is the type of workout you want to achieve a sprinters body type, strong, fast, powerful.  Check out my past blogs on the Tabata Method:

1.  Intro:  http://www.shaolindo.blogspot.com/2012/06/arc-bobs-against-god.html

2.  Tabata Training for Kickboxing/Boxing:  http://www.shaolindo.blogspot.com/2012/06/tabata-training-for-mma.html

3.  Tabata Training for MMA: http://www.shaolindo.blogspot.com/2012/06/tabata-training-for-mma_26.html