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)

100 Push Up Challenge Part 5: Week 5

If you have not read Part 4 yet, you can find it here:  http://ironfitnessonline.com/?p=95

If you completed 31-35 Push ups, follow Rank 1 below.

If you completed 36-40 Push ups, follow Rank 2 below.

If you completed more than 40 Push ups, follow Rank 3 below.

If you completed less than 30 Push ups, repeat week 4.

Rank 1  (31 – 35 push ups)
Day 1:  17/19/15/15/20  (last set to failure, do at least 20)
Day 2:  10/10/13/13/10/10/9/25  (last set to failure, do at least 25)
Day 3:  13/13/15/15/12/12/10/30 (last set to failure, do at least 30)

Rank 2 (36 – 40 push ups)
Day 1:  28/35/25/22/35 (last set to failure, do at least 35)
Day 2: 18/18/20/20/14/14/16/40 (last set to failure, do at least 40)
Day 3:  18/18/20/20/17/17/20/45 (last set to failure, do at least 45)

Rank 3 (Over 40 push ups)
Day 1:  36/40/30/24/40 (last set to failure, do at least 40)
Day 2:  19/19/22/22/18/18/22/45  (last set to failure, do at least 45)
Day 3:  20/20/24/24/20/20/22/50 (last set to failure, do at least 50)

Slow Weight Lifting for Fast Results

Have you stopped growing and making improvements during your workouts?  I have been doing something different over the last month and I have already seen results.  In fact, my chest is sore today from my workout yesterday! 

What is this big secret that helps overcome plateaus?  Lift weights slowly!  Instead of burning through all of your sessions as quickly as possible, perhaps even using bad form, slow the movement down.  You will not be able to lift as heavy of a weight, but so what if it is helping you grow.

This is a simple change to make.  Using Bench Press as an example you will want to take 2 seconds to press the barbell up, then lower it over 4 seconds (this can be done with any exercise).  Not only does this allow you to use perfect form (and prevent injuries), but this puts your muscles under tension for a longer period of time, forcing you to fight gravity the whole way.   

Do not cheat!  We are not talking about counting to 4 as quickly as you can, but a real 4 seconds period.  Another advantage of this type of training is it doesn't allow you to cheat using momentum.  A lot of people will use a heavy weight and just swing it with the help of their entire body (this happens a lot with bicep curls).  It is called a bicep curl for a reason, you are supposed to be using your biceps (only) for the movement. 

Try this method for the next 3 months and see the dramatic results!

Excuses

How many times have you said one of these to yourself?  Just because we feel like giving up doesn't mean we should.  Get out of bed, train hard, put in the work regardless of if you feel like it or not.  Change yourself for the better, starting today!

Kettlebell Squat & Press

Hey guys, here is one exercise you can perform during a Tabata workout (or during any workout).  A Kettlebell Squat & Press.  Simply hold the kettlebell and squat down, then in one fluid motion, press it up over your head. 

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

Break Out of Your Shell

Do you want to be healthy?  What kind of body do you want have?  We can determine what we feel like, what we look like, all by what we put into our bodies and by the work we put into our bodies through exercise.  Decide what you want out of life and work for it starting today.  It's never to late to change.  Success is just taking one step forward everyday towards your goals.

Exercise benefits

Guys, losing weight and getting into shape is a great benefit of exercise but that is merely the tip of the iceberg.  The health benefits of exercise are numerous! 

Sugar is the enemy

One of the best things you can do to lose weight and improve your health in many other ways is to severely limit your sugar intake.

All weight is not created equal

This is why it's important to find out your body fat percentage.  Sometimes people lose weight and think they are doing good, but they have lost muscle.  Sometimes people gain weight and think they are doing good but it's fat.

Total Gym Review

We have all seen the infomercials with Chuck Norris, Christie Brinkley and several other celebrities.  So the question is, is the Total Gym all it's cracked up to be?  In my review we will explore just that question.  There are many different versions of the Total Gym, the largest difference between them is on some versions you can add weight resistance while on others you can't. 

The good:

The Total Gym has a LARGE variety of exercises that can be performed on it, so it's hard to get bored.  This alone makes the Total Gym worth because if you get bored with equipment and stop using it, it's not going to do you any good.  

Since you will not be lifting any actual weights with the Total Gym, you do not have to worry about dropping one on your foot or any other weight lifting related problems.  The Total Gym also has a board to lay on so even if you have back problems you are supported for most exercises.

Because you are only using a percentage of your body weight, exercises like the pull up, which most people can't do, are doable on the Total Gym.  The Total Gym has several adjustable resistance levels that use a different percentage of your body weight so you can continue to work your way up as you get stronger.  This also makes it a machine that both men and women of all fitness levels can use. 

The bad:

There really isn't much to say here.  The leg exercises are perhaps the thing that are lacking the most but you still have plenty to select from.  If you are a bodybuilder and looking to use massive amounts of weight, the Total Gym is probably not for you (though if you have a version that allows you to add weight resistance, that helps).  Though you can get around that by doing things like a 1 arm pull up, it just takes a little longer. 

The price can be a little high depending on the model you get but there are various models that cover all budgets. 

Final verdict:

With it's wide range of exercises (including Pilates for the ladies), back support and various levels of resistance, the Total Gym is a great piece of equipment that 95% of people from all age ranges can use.  I highly recommend it. 

  

Motivation

I have noticed most people have the wrong motivation when it comes to working out.  They typically just want to lose 20lbs or fit into a certain size of clothes.  This is one of the main reasons so many people quit working out as soon as they meet their goals (or fail to meet their unrealistic goals).  While there is nothing wrong with setting short term goals, these short term goals shouldn't be your primary motivation for exercise.

Your primary reason to exercise should be to be healthy.  If you are working towards that goal it will never end.  Now you have a motivation that will drive you for your entire life.  You can set small goals like lose 5lbs or gain 5lbs of muscle, whatever it might be, but those are just short term goals on your path to being healthy.  Change the way you think and you can succeed!

Change up your Workout

Have you stopped progressing?  Here is something you can work in from time to time to mix things up.  Lift weights slowly.  Even if you are doing the same routine as normal this will make it much more difficult.  For example, if you are doing a shoulder press, take about 5 seconds to press it all the way up and another 5 seconds to go back to your starting position.

Use a weight you can handle comfortably.  Mixing things up from time to time will not only help you to keep progressing but also keeps things from getting boring.  Doing this with every exercise will increase your workout time so you may also just want to select one exercise each workout to do slowly, instead of all of them.