Dec. 27, 2011
New Year’s (Tabata) Revolution 2012
HAPPY NEW YEAR!!
…Well, almost, if you’re reading the pre-release of this Method Behind the Madness Tabata Revolution blog post. ;-b)
I’m always fired up for Tabatas!
Our TEAM here at Fitness Revolution spends an in inordinate amount of time researching and testing exercise variations and workout templates to best ensure that we bring the very best weight loss and fitness workouts your way each and every month.
Lots of other boot camps and personal training programs simply seek to just beat you down and get you tired with no rhyme or reason behind what they do. This results in limited results and lots of unwanted injuries. However, everything we do at Fitness Revolution is based on sound exercise science and battle-tested, in the trenches real world experience.
I’ve teamed up with BJ Gaddour of Workout Muse & StreamFit and a select handful of other top boot camp owners from around the country to design the very best and most cutting edge workouts possible for each of our Chanhassen Boot Camp and Chanhassen Personal Training programs at Chanhassen Fitness Revolution.
I have always felt that it’s important to know why you’re doing what you’re doing when it comes to fitness because it helps reinforce the implementation of the necessary habits to get into the best shape of your life. That’s why each month I provide this blog post – Method Behind the Madness – to briefly explain the incredible, cutting-edge interval training boot camp workouts coming your way this month…
Tabata Revolution 2012
According to the Mayan’s the world is supposed to end at the end of 2012. With that being said, we can do one of two things:
- Get “fat and happy”
- Get insanely fit, super-sexy, and ecstatic to live life!
I’ll take the latter…
So, what better way to kick off the year than with one of my all-time favorite training protocols… TABATAS!
I’ve written about Tabata Training before, and will likely write about Tabata Training again, but give me a few minutes to share another perspective on Tabata Training…
The Tabata Training Protocol comes from a 1994 study done by Dr. Izumi Tabata. To make a long story short, Dr. Tabata recognized that Japanese Olympic Speed Skaters performed very short, sprint based workouts…and they were extremely lean and fit.
In his groundbreaking study, Dr. Tabata and his team took a group of athletes and divided them into 2 groups.
Group 1 performed what is now known as Tabata Training – High Intensity Interval Training (HIIT) using 20 second work intervals and 10 second “rest” intervals. The athletes performed ALL OUT 20-second sprints on a bike, rested for 10 seconds, and then repeated the sprint for 7 to 8 total rounds. Total workout time = 4 minutes for those who were able to complete 8 rounds… (not including proper warm-up and cool-down).
Group 2 performed more traditional steady-state cardio where they rode a bike at moderate intensity for 60 minutes…BORING!
Tabata Training Study
After 6 weeks of training, Group 1 (the Tabata Training group) increased their aerobic fitness by 14% while Group 2 only increased their aerobic fitness by 10%. In addition, Group 1 increased their anaerobic fitness by 28% while Group 2 saw NO improvement in anaerobic fitness!
These results speak volumes for the benefits of High Intensity Interval Training (HIIT) for greater fat loss and overall fitness, not to mention training efficiency.
Now, let’s take a look at how we can apply Tabatas Training in the “real world.”
You see, the subjects in this study were extremely fit already, and the exercise intensity this particular “Tabata Training Protocol” called for was EXTREMELY HIGH. Most of us simply could not generate that much intensity, plus the average fitness enthusiasts also deals with various muscle and joint “issues” that would make such high intensity interval training (HIIT) counterproductive in the long run, and potentially dangerous.
Tabata Training “Solution” For the Everyday Fitness Enthusiast
In order to get the benefits of Tabata Training we simply have to make a couple adjustments…
- Instead of doing one “off the charts” 4-minute cycle we will perform up to 4 cycles at a more appropriate (but still high) intensity with a 1-minute transition between each cycle. Total Workout Time = 20 minutes (not including proper warm-up and cool-down).
- Instead of performing just 1 exercise back to back during the 4-minute cycle we will superset non-competing exercises to allow for local muscular rest, while still taxing our cardiovascular and central nervous systems. For example, perform 20 seconds of squats, rest 10 seconds, perform 20 seconds of push-ups, rest 10 seconds…
- Another challenging option is to perform 8 different exercises that complete a total body workout. That’s a good time! ;-b
Now, because of the recent increasing popularity in Tabata Training over the past few years, every yahoo, wannabe fitness “un-professional” wants to jump on the bandwagon and run their clients through some killer “Tabata Training” based gauntlet.
And, they all make the same mistakes:
- Using straight sets of the same exercise
- Poor exercise selection
- Lack of progression (HUGE PROBLEM!)
For more information on how to correct these mistakes, check out this blog post I did last year on Tabata Training.
Our TEAM here at Chanhassen Fitness Revolution has a deep understanding and appreciation of Tabata Training and High Intensity Interval Training (HIIT) as a whole. With years of experience using these protocols we know how to deliver the very best programs for our Chanhassen Boot Camp, Chanhassen Cardio-Core Boot Camp, Chanhassen Group Personal Training, and Online Personal Training members. J
For an outline of the New Year’s (Tabata) Revolution 2012 program we’ll be featuring in our Chanhassen Boot Camp, Chanhassen Cardio-Core Boot Camp, Chanhassen Group Personal Training, and Online Personal Training programs at Fitness Revolution look no further than below…
Chanhassen Fitness Revolution New Year’s (Tabata) Revolution 2012
Mondays – Chanhassen Boot Camp, Chanhassen Group Personal Training, and Online Personal Training
10-20 Tabatas: Alternate between 10 seconds of maximum effort and 20 seconds of rest. Perform 8 total rounds followed by a 1-minute rest and transition. Repeat this 5-minute cycle 4 times for a 20-minute total body metabolic workout.
Station 1A: Squat Jumps Variation
Station 1B: Speed Push-up Variation
Station 2A: 2-arm Swings Variation
Station 2B: Squat to Press Variation
Station 3A: Slams Variations
Station 3B: Mountain Climbers Variation
Station 4A: Side Pillar Variation L
Station 4B: Side Pillar Variation R
Tuesdays – Chanhassen Cardio-Core Boot Camp and Online Personal Training
20-10 Tabatas: Alternate between 20 seconds of maximum effort and 10 seconds of rest. Perform 8 total rounds followed by a 1-minute rest and transition. Repeat this 5-minute cycle 4 times for a 20-minute total body metabolic workout.
Station 1A: In & Out Waves
Station 1B: Front Pillar Variation
Station 2A: Side Shuffles L
Station 2B: Side Pillar Variation L
Station 3A: Side Shuffles R
Station 3B: Side Pillar Variation R
Station 4A: Up & Down Waves
Station 4B: Back Pillar Variation
Wednesday – Chanhassen Boot Camp, Chanhassen Group Personal Training, and Online Personal Training
15-15 Tabatas: Alternate between 15 seconds of maximum effort and 15seconds of rest. Perform 8 total rounds followed by a 1-minute rest and transition. Repeat this 5-minute cycle 4 times for a 20-minute total body metabolic workout.
Station 1A: Split Stance Slams Variation L
Station 1B: Split Stance Slams Variation R
Station 2A: 1-arm Swings Variation L
Station 2B: 1-arm Swings Variation R
Station 3A: Bulgarian Squats Variation L
Station 3B: Bulgarian Squats Variation R
Station 4A: Side Pillar Row Variation L
Station 4B: Side Pillar Row Variation R
Thursdays – Chanhassen Cardio-Core Boot Camp and Online Personal Training
20-10 Tabatas: Alternate between 20 seconds of maximum effort and 10 seconds of rest. Perform 8 total rounds followed by a 1-minute rest and transition. Repeat this 5-minute cycle 4 times for a 20-minute total body metabolic workout.
Station 1A: Outside Circle Waves
Station 1B: Overhead RBT Anti-Flexion Variation
Station 2A: Turn & Go Variation L
Station 2B: RBT Anti-Rotation L
Station 3A: Turn & Go Variation R
Station 3B: RBT Anti-Rotation R
Station 4A: Kneeling Waves Variation
Station 4B: Overhead RBT Anti-Extension Variation
Fridays – Chanhassen Boot Camp, Chanhassen Group Personal Training, and Online Personal Training
20-10 Tabatas: Alternate between 20 seconds of maximum effort and 10 seconds of rest. Perform 8 total rounds followed by a 1-minute rest and transition. Repeat this 5-minute cycle 4 times for a 20-minute total body metabolic workout.
Station 1: Split Squat Jumps Variation L
Station 2: Split Squat Jumps Variation R
Station 3: Chest Press Variation
Station 4: Bent Rows Variation
Station 5: 1-arm Clean Variation
Station 6: 1-arm Clean Variation
Station 7: Jumping Jacks Variation
Station 8: Pillar-to-Plank Variation
2012 is going to be an incredible year at Chanhassen Fitness Revolution, and with our New Year’s (Tabata) Revolution 2012 program we’re going to kick it off just right!
Get ready to build a lean sexy body that Looks Great at the Lake or wherever you plan to show some skin… 
HAVE FAITH & TAKE ACTION!
Justin Yule, BS, CPT
Justin Yule, BS, CPT is the owner of Fitness Revolution in Chanhassen, MN as well as the Director of Franchisee Support for Fitness Revolution International. Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness. Justin is also a certified personal trainer with the National Academy of Sports Medicine, a Functional Movement Screen Specialist, a Workout Muse Metabolic Training Expert, a Youth Fitness Specialist with the International Youth Conditioning Association, a Kettlebell Coach with Kettlebell Athletics, and a Resistance Band Training Specialist with PerforMax Performance Training. Justin has been helping clients achieve their health and fitness goals since 1997, and became a Best Selling Author in 2011 with his contribution to Total Body Breakthroughs. In addition, he has been nominated as one of the top Rising Stars in the Fitness Industry, and was featured in USA Today as a member of the World Fitness Elite. To contact Justin for training, education or to have him speak at an event please email Justin@justinyule.com.
P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.
P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page. We love your feedback and will use it to develop future blog posts.
PLEASE CLICK THE “LIKE” BUTTON, POST A COMMENT AND SHARE WITH YOUR FRIENDS…
Powered by Facebook Comments
Posted in Boot Camp, Exercise, Method Behind the Madness, Weight Loss, Work Outs by |
