Tabata with a Twist

29 Apr

I recently completed five courses with Twist University – Level 1 Twist Sport Performance Essentials.  The philosophy of training movements, not muscles, is strongly emphasized, something I embrace in my training style.  I wholeheartedly believe that exercise and fitness should lead to enhanced functional movement, performance, and injury prevention, especially as we age.

When I select the exercises for my Tabata format classes, I try to choose those that use tri-planar, toe to finger tip closed kinetic chain movements.  I provide options for my clients to progress or regress each movement to meet their needs and abilities.

One of the hardest things to encourage in a group setting is knowing when to regress your movements.  People see others pushing ahead, completing more complex movements (sometimes when they aren’t ready for it) and they feel they need to compete or keep up.  Enter yoga training.  Meeting the movement at a level that allows you to challenge yourself without neuro-muscular fatigue while maintaining core integrity, and accepting that this is where you are is a hard one, especially when your ego is telling you to do more, and not to “give up”.

My most recent sequences have been designed with these philosophies in mind.

Tabata – Body weight

1. Squat with Toe Raise (Progress: Jump squat) (Regress: Partial squat no toe raise)

2. Push up to Side Plank (P: One foot off ground entire time) (R: from knees/drop side plank)

3. Standing to Lateral Lunge & Return (P: Knee up on return) (R: Feet stationary lateral lunge)

4. Dead Bug (P: V-up) (R: only arms or only legs)

5. Standing to Step Back Lunge with Contralateral Toe Touch (P: Knee up/jump) (R: Lunge)

6. Bear Crawl [focus on core stability, backside down, knees hover 2″ off ground, no hip sway, small hand/foot steps forward and back] (P: longer crawls forward and back) (R: hold the knee hover without “walking”/hold quadriped with no knee hover)

7. Hamstring Leg Slides from Supine Bridge with a Blanket) (P: slower slides) (R: one leg at a time/bridge lifts only)

8. Burpees (P: +pushup & jump) (R: walk out to plank, stand up only)

Tabata (Bosu, DB, MB, OB & Box)

1. Squat with 3 point extension (ankle, knee hip) with overhead press (OB)

2. Bosu (FSU) pushup (one hand on center of Bosu) with 1 arm balance hold (at top of elbow extension on Bosu)

3. Single leg balance with partner taps

4. Biceps curl (Left hand) with alternating overhead press (right hand), then switch (P: stand on DSU Bosu)

5. 2 leg standing with lateral step to one leg standing outside arm lateral raise hold

6. Depth drop with stick and hold landing

7. Medicine ball lateral catch and return throw (partners)

8. 5 point lunge (forward, 45 degrees, lateral, back, curtsey)

Tabata (DB, SB, Ropes, ViPR, TRX)

1. Squat with alternating Biceps curl (RH) and overhead press (LH)

2. Plank up up down down (hands to elbows and back up) with alternating 1 arm DB row

3. Lateral step (P: jump) with 1 arm lateral raise stick and hold

4. Bear walk (see above for stability focus) or Battle Rope options

5. Sand bag pick up from floor, place on shoulder, return to floor

6. Pull up/TRX row/inverted row

7. Lateral lunge (stationary feet) with sandbag or ViPR lateral pull

8.  Burpee with DB deadlift

Tabata (shoulder focus – body weight)

1. squat to lateral lunge

2. Under the fence (Up dog to down dog to up dog repeat

3. Squat with hi or low 1 arm partner push (stand face to face, hands push to mid-line at waist height or shoulder height, maintain isometric contraction as you squat as partners)

4. Pike ups (blanket under feet) (R: reverse inchworm with stationary hands)

5. Knee ups (one side only) with twist

6. Bear Crawl (stability focus)

7. Lateral jump (P: contralateral toe touch) (R: lateral step lunge)

8. Mountain climbers

*** Please ensure you are always working within your own physical abilities.  Contact a certified Personal Trainer and/or fitness instructor for advice and instruction ****

Advertisements

Tabata for a New Year

14 Jan

I love tabata training.  Requires little thinking during your workout (other than form – always be aware of your form!), goes by faster than lightning, gives great variety, and there are endless combinations of exercises – from simple to complex- you can put together.

Last night’s combination was hard work.  My partner was actually looking forward to the “dessert” burpees as the bear crawls were so tough!

1.  One arm kettle bell swing

2. TRX pushup

3. Walking lunge with ViPR rotation

4. V-ups

5. Lateral step up

6. Bear Crawl

7. TRX Row

8. Burpees

Of course, we finished with a nice, long stretch to all the major muscle groups.

Tabata Class Routines!

12 Jan

This past week, our little group of fitness enthusiasts have hit the gym with HIIT Tabata training.  After the holidays, we all felt it was time to ramp up the training and get rid of the extra calories we ingested!

I recently downloaded new music  Tabata PowerMix 4 that we have been using this past week.

Tabata Tens A – January 8th

  • Ladder Drills
  • Squat (Kettlebell swing, or jump)
  • Row (TRX, ring, or olympic bar)
  • Jumps (Box, bench or squat)
  • Walking Pushups
  • Walking lunge with a twist
  • 1-2 Stick Lateral Jumps
  • Medicine Ball Smash
  • Step Ups, high bench
  • Turkish Get Ups

Tabata Challenge – January 10

  • Jump Squats
  • Olympic Bar/Dumb-Bell Row
  • Bench Runs or Box Jumps
  • Elevated Push Up (Feet)
  • Ladder Drills
  • Triceps Dip or TRX Triceps Extensions
  • Mountain Climbers
  • Shoulder Press or Heavy Rope

Tabata 10’s B – January 12

  • Squat with Over Head Press and Toe Raise
  • Offset Hands Pushups
  • Lunge with Overhead Arc Press (dumb-bell or sand bag) (optional jump)
  • 1 Leg Down Dog Oblique Twist
  • 1-2-3 Stick
  • Side Lunge Jump Shot
  • Pull Up or Row
  • 2 Leg or 1 Leg Jump Squat
  • Swimmer’s Press or Heavy Rope
  • 1 Leg Bridge Butt Lift

*** Please ensure you are always working within your own physical abilities.  Contact a certified Personal Trainer and/or fitness instructor for advice and instruction ****

Friday Fifties

30 Aug

If you ever want to really challenge yourself, try doing sets of fifty for time!

I observed some fellow gym-goers last week completing a similar set of exercises.  I decided to give it a try and see how I would do.  I decided not to time myself but rather set my pace by my perceived exertion, resting when I needed to.  As I was working with a partner (always motivating!) and had to share equipment, resting when we needed to allowed us to keep pace with each other.  I was happy that I was able to complete the circuit and finishing strong.  Next time, I will do it for time.

  • Bench Jumps
  • Pull Ups (assisted)
  • Kettlebell Swings
  • Push Ups
  • Walking Lunges (50 each leg)
  • Inverted Row
  • Prone Hip Extension
  • Ball Wall High Push
  • Burpees

Have a great weekend!

Another Wicked Wednesday Workout

28 Aug

Today left me and a friend cursing like sailors 3/4 of the way though the workout.  8 Tabata rounds left us completely wiped out!

Warm up: 2 miles treadmill and dynamic movements such as butt kickers and knee ups

Tabatas  ([20 sec work: 10 sec rest] + 1 min rest) x8

  1. Jump Squats (modify – squats)
  2. Push Ups (modify – push ups on knees)
  3. Jump Lunges (modify – alternating lunges, walking lunges or single leg lunges)
  4. Burpees (modify – inchworm/caterpillar)
  5. Assisted Pull Ups (modify – rowing)
  6. Crunches (modify – bosu or ball crunches)
  7. Mountain Climbers (modify skipping)
  8. Kettle Bell Swings (modify – squats)

We finished with a long stretch, which was VERY welcome by the end of this long workout!

 

Wednesday’s Workout

14 Aug

Today completely wore me out!  After a long dynamic warm up, I completed the following for one minute each, as fast as I could using great form, for 1 minute intervals.

  • Squat with 30 lb kettle bell swing
  • Pushups
  • Alternating medicine ball wall throw
  • Bench jumps
  • Pullups (assisted)
  • Burpees
  • Rest

As my watch died last night during my Frobisher Bay/Arctic Ocean swim I used the “Tabata Pro” app on my iPad to keep track of the intervals and included a 10 second preparation/transition phase.

 

 

Running the Iqaluit – Apex Trail

13 Aug

The trail starts at the Iqaluit Cemetery along the shores of Frobisher Bay.  The information provided shows a 2.5 km trail that meanders the rocks towards Apex, ending at the old Hudson’s Bay Company buildings.  It is recommended you allow 2 hours to complete the trail.

The trail provides a variety of terrain, including: wet, marshy areas; boulders to climb and vault; a foot wide gravel trail with steep vertical drop offs; and a stunning view.  I completed the 3.4 mile run in 50 minutes.  That’s a lot slower than my usual 8:30 road pace, but in addition to tricky, rocky trail, there was just too much to stop and look at along the way.  The warm, bug-free weather was a fantastic back drop to the majestic ocean that the trail ran alongside.  I stopped often to “smell the roses”, take photos and enjoy the view.

Iqaluit Cemetery, start of the trail. Photo by Liz Halina CC-BY-ND-NC

Iqaluit Cemetery, start of the trail.
Photo by Liz Halina CC-BY-ND-NC

Old Hudson's Bay Company building - build in 1949. Photo by Liz Halina CC-BY-ND-NC

Old Hudson’s Bay Company building – build in 1949.
Photo by Liz Halina CC-BY-ND-NC

Apex Beach.   Photo by Liz Halina CC-BY-ND-NC

Apex Beach.
Photo by Liz Halina CC-BY-ND-NC

Trail among the rocks. Photo by Liz Halina CC-BY-ND-NC

Trail among the rocks.
Photo by Liz Halina CC-BY-ND-NC

Old boat on the shore off the trail.  Photo by Liz Halina CC-BY-ND-NC

Old boat on the shore off the trail.
Photo by Liz Halina CC-BY-ND-NC

Grass trail. Photo by Liz Halina CC-BY-ND-NC

Grass trail.
Photo by Liz Halina CC-BY-ND-NC

Shoreline of Frobisher Bay, Baffin Island, Nunavut, Canada. Photo by Liz Halina CC-BY-ND-NC

Shoreline of Frobisher Bay, Baffin Island, Nunavut, Canada.
Photo by Liz Halina CC-BY-ND-NC

Trail on the hills parallel to the shore.  Photo by Liz Halina CC-BY-ND-NC

Trail on the hills parallel to the shore.
Photo by Liz Halina CC-BY-ND-NC

Trail heading back to Iqaluit.  Photo by Liz Halina CC-BY-ND-NC

Trail heading back to Iqaluit.
Photo by Liz Halina CC-BY-ND-NC

Workout, August 12

12 Aug

Today’s workout consisted of combining compound, closed-chain exercises (except the pull-up which is a compound open-chain exercise) and high intensity intervals known as HIIT.

After a gradual warm up on the treadmill by starting at a walk and building up over 12 minutes to a run, I continued on to a series of dynamic movements including:

  • Standing leg swings (both front to back and side to side)
  • Arm circles
  • Walking knee ups
  • Walking butt kicks
  • Dynamic lateral flexion with over head arm extension
  • Jogging knee ups
  • Jogging butt kicks
  • Karioke

My workout consisted of the following, repeated four times with little to no rest:

  • 12 pull ups (I do assisted pull ups using the P90X pull up assist)
  • 24 pushups (some modified to the knees towards the end of the third and fourth rounds)
  • 36 air squats
  • 48 medicine ball wall alternating front twist throws
  • 2 minutes running at 8mph on the treadmill

I finished with one hour of power yoga that included several sun salutations, lots of hip and hamstring openers and lots of cool-down static stretches.

Stay fit so you can say you can lift a gold medal weight lifter!  Photo by Don Halina CC-BY-ND-NC

Stay fit so you can say you can lift a gold medal weight lifter!
Photo by Don Halina CC-BY-ND-NC

I always start my day with an Isagenix shake mixed with fresh or frozen fruit.  I loved the Creamy French Vanilla Isalean shake mixed with fresh mangos this morning.  Post workout, I enjoyed a mix of the Hibiscus Want More Energy and Cleanse For Life powder as my recovery drink.

Stay healthy and fit!

Yoga on the Beach, Krabi, Thailand

2 Aug

Two of my passions (among many) are travel and yoga.  Enjoying asana on the beach at sunset in Thailand is an amazing way to connect to the earth and ground in my practice.  During this trip, I travelled with my husband and parents for a break just before moving back to Canada from India.  A stressful time to say the least, the break allowed us to recharge before the long journey home.

Ardha Chandrasana - Half Moon Pose  Photo by Don Halina CC-BY-ND-NC

Ardha Chandrasana – Half Moon Pose
Photo by Don Halina CC-BY-ND-NC

Viravhadrasana 1 - Warrior 1  Photo by Don Halina CC-BY-ND-NC

Viravhadrasana 1 – Warrior 1
Photo by Don Halina CC-BY-ND-NC

Natarajasana - Dancer Pose Photo by Don Halina CC-BY-ND-NC

Natarajasana – Dancer Pose
Photo by Don Halina CC-BY-ND-NC

Ustrasana - Camel Pose Photo by Don Halina CC-BY-ND-NC

Ustrasana – Camel Pose
Photo by Don Halina CC-BY-ND-NC

Sarvangasana - Shoulder Stand Photo by Don Halina CC-BY-ND-NC

Sarvangasana – Shoulder Stand
Photo by Don Halina CC-BY-ND-NC

X Warrior Race Results

17 Mar

38.Liz

My overall finishing place was 38th out of 583 participants.

I was the First Place Female participant.

Don finished in 25th place.

Miz Fit Online

Forty, Fit, and having Fun!

YogaDork

Forty, Fit, and having Fun!

blog

Forty, Fit, and having Fun!

Daily Cup of Yoga

tips, tools, & wisdom on yoga, fitness, & technology

Run Eat Repeat

Running Weight loss Lifestyle Food

It's How You Put it Together...

Forty, Fit, and having Fun!

Forty, Fit, and having Fun!

The Great Fitness Experiment

Fun and Crazy Fitness Antics with Uncomfortable Overshares

Conditioning Research

Forty, Fit, and having Fun!

The Fitnessista

At-Home Workouts, Fitness Plans and Healthy Living Tips

Oh She Glows

Forty, Fit, and having Fun!

Chi Running Blog

Forty, Fit, and having Fun!

shodless

Forty, Fit, and having Fun!

Christopher McDougall

Forty, Fit, and having Fun!

Comments on: Bliss Blog

Forty, Fit, and having Fun!

Forty, Fit, and having Fun!