TABATA... the ULTIMATE CARDIO!

I had another solo session with Kenny while Tyler is away in Tahoe.  I am starting to think that Kenny is enjoying beating up on me, but it's all good because I like getting beat up on in the gym!!
If you aren't familiar with a Tabata workout, it's basically
-5 minutes of warmup
-8 intervals of 20 seconds ALL-OUT intensity exercise, followed by 10 seconds of rest
-2 minutes of cool-down

You may read this and think "Only 8 minutes of work??, Gee that doesn't seem so bad...", but remember it's ALL-OUT intensity!  Meaning that for 20 seconds you are giving MAX effort, and trust me after 8 intervals of this it really catches up with you.  Especially with only 10 seconds of rest between each max effort!  Here is the Tabata workout that Kenny put me through:

Start on the treadmill, with the incline set to 12.0  (Yes, 12.0!)  Straddle the treadmill and put the speed as high as you can maintain for 20 seconds with that high of an incline.  (I started at a 9.1 speed.)  Watch the timer, and begin your uphill sprint for 20 seconds- you'll need to use the handrails for a second while your feet catch up with the treadmill!  It's funky at first, Be careful!  Do your 8 intervals of 20 seconds on, 10 seconds rest and maintain your speed. Do not stop the treadmill during your 10 second rest period, straddle it and let it run. Then you hop back on, its sort of like catching a moving train, move your feet or get sucked under.  Try not to decrease unless you have to!  It's a real MO-FO I'm telling ya!

As if this weren't enough... you get 3 minutes of rest, then it's on to the next part of the workout...

This Tabata is going to be 3 different movements, using the 20/10 intervals doing as MANY REPS AS POSSIBLE in the 20 seconds.

Dumbbell snatches:
-Using a 20 lb. weight, do 8 rounds of the 20/10 interval of as many snatches as you can, alternating arms each round (So you end up doing 4 rounds on each arm.)

Overhead ball slams:
-Using a 20 lb. ball, slam the ball on the ground as many times as you can during 8 rounds of the 20/10 interval.  Make sure you raise the ball completely over you head each time you slam the ball! No cheating!

Lateral Jumps:
-Using a weight bench- or some kind of low bench- hold on to the bench sideways and jump your legs over as many times as you can for the 20/10 interval.  Remember, 8 rounds!  This gets pretty nasty toward the last round...

Congratulations! You've completed the Tabata workout!