Dynamic body-weight warm up: 10 x Hindu squats, 10 x Hindu push-ups, 10 x sit-outs. Rest 30 secs and repeat for a total of 3 rounds, then:-
Tabata interval training is the single most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes… but those four minutes produce remarkable effects. The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.
Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata intervals follow this structure:
- Push hard at 100% for 20 seconds
- Rest for 10 seconds
- Repeat this eight times
Complete 3 Tabatas on the following, resting to full recovery between each exercise:-
- Sledge hammer tyre strikes or med ball throw downs
- Kettlebell single arm snatches
- Body weight squats
Esichens Yoga