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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 ****

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 ****

Delhi Half Marathon Pics

3 Oct

Fitness Posters

24 Sep


Here are a bunch of posters I created for use by adults at my small, local gym.  Please work at your own level.  I recommend having a Certified Personal Trainer show you how to do these exercises and evaluate your technique.  Do not perform these exercises if you are injured or if you are not sure how to perform them properly.

Scan the QR code to link you to a YouTube video demonstrating the exercise.

Chest PressDipsHamstring CurlLat PulldownBall CrunchBiceps CurlLeg DropsLeg ExtensionLeg PressLunges, Plank, Push Ups, Quadraped, Seated Row, Shoulder Press, Side Plank, Squat, Superman, V-Sit

Stay Tuned for intermediate and advanced posters.

Please note these fitness posters have a Creative Commons Attribution, Non-Commercial, Non-derivative Licence.  That means if you want to download and use them as is, please feel free to do so.  Print them out, put them in your gym, fitness room, or share with your students.  Please do not use for commercial purposes or change them in any way.

If you are curious how I created these posters, please check out my Coetail Blog titled “How I Have Been Using Video in PE“.

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