Tabata Cardio

[Leancuisine]

If anyone has been following, I started a cycle log earlier, and a new thing I've been doing is what's called "tabata"...
It's 20 seconds of work followed by 10 seconds rest. I repeat this for 4 minutes.
I have to say, my conditioning and explosiveness has bumped up pretty substantially in the short time (3 weeks-ish) that I've been doing this.
Long distance cardio is a breeze, my mind tireds out long before my lungs or legs.

Few of my favorites are rope slams, box shuttles, KB swings, and jump rope.
I also do burpees, jumping.lunges, planks, plate twists, sprints, tire flips, sledge hammers.... honestly anything that can wind me after 4 minutes.

Started out with 2 exercises, each done for 4 minutes. I'm up to 4 now, sometimes 5.

Anyone done this before, or currently do this?
What do you use for your exercises? Any ideas?
Gotta say I'm loving it... leaning up a decent amount.

 

[Perrin Aybara]

I did some when I was on house arrest after getting out of prison in 2013. I just pulled up some YouTube videos and did them three times a week and lifted three days a week. Did some carb cycling with it and got pretty lean.

It was mountain climbers, squat jumps, burpees, stuff like that. I remember one was called the Spartan 500, it was ten rounds of 50 reps if those things with short breaks. I got to where I could do 750 total, the whole routine plus half again.

 

[Leancuisine]

I did some when I was on house arrest after getting out of prison in 2013. I just pulled up some YouTube videos and did them three times a week and lifted three days a week. Did some carb cycling with it and got pretty lean.

It was mountain climbers, squat jumps, burpees, stuff like that. I remember one was called the Spartan 500, it was ten rounds of 50 reps if those things with short breaks. I got to where I could do 750 total, the whole routine plus half again.

Yeah man mountain climbers get pretty intense after a few minutes. Only done those once... definitely doing them today. Pretty good on obliques it feels.

Thanks for replying brother! Going to check this out

 

[Crystal234]

Years ago, I did a kettlebell swing tabata workout and used an extremely light weight. I thought, "This will be too easy."

Let me tell you, that workout kicked my ass and I was so sore for days to follow, ha.

 

[Perrin Aybara]

Here ya go, LC, I dug up that Spartan video.

 

[Leancuisine]

Years ago, I did a kettlebell swing tabata workout and used an extremely light weight. I thought, "This will be too easy."

Let me tell you, that workout kicked my ass and I was so sore for days to follow, ha.

Hahaha yup I was the same way.... under estimated it greatly.

 

[Leancuisine]

Here ya go, LC, I dug up that Spartan video.

Thanks brother!!! Going to give this a shot tomorrow morning

 

[TANGO.ECHO.KILO]

shadowboxing and heavy bag work

 

[Leancuisine]

shadowboxing and heavy bag work

Hell yeah. Used to do lots of circuits when I trained. Uppers m knees on the teardrop, med ball slams, pummel drill, banded shadow boxing... miss all that. May need to pick that back up

 

[TANGO.ECHO.KILO]

Hell yeah. Used to do lots of circuits when I trained. Uppers m knees on the teardrop, med ball slams, pummel drill, banded shadow boxing... miss all that. May need to pick that back up

shadow boxing is great anywhere, if you have access to a heavy bag as well even better. At the school we have 6 heavy bags in a row so I like to drill 1min on 10 sec off then rotate to the next bag.

I like a lot of med ball work for core, overhead partner toss from your ass with your feet off the ground. We you catch you absorb fall back to the ground and then do a situp/throw keeping the ball overhead arms extended. Splitting wood with a sledge/wedge is another favorite of mine, sledges on a tire are okay....but driving through the wood is better I think, no rebound bounce.

 

[RodgerThat]

shadow boxing is great anywhere, if you have access to a heavy bag as well even better. At the school we have 6 heavy bags in a row so I like to drill 1min on 10 sec off then rotate to the next bag.

I like a lot of med ball work for core, overhead partner toss from your ass with your feet off the ground. We you catch you absorb fall back to the ground and then do a situp/throw keeping the ball overhead arms extended. Splitting wood with a sledge/wedge is another favorite of mine, sledges on a tire are okay....but driving through the wood is better I think, no rebound bounce.

Man splitting wood is no joke, every October I go up to my cabin and make about 10-20 quarts of wood so that I've got enough for the winter and for my two cabin naighbours as ones 92 and the other is 78 both would do it but I'm always up a week before them and I don't want them to die lol.

 

[showstoppa]

Tnation has a bunch of articles on them. but a great way to do them is a double reverse tabata on an airdyne bike.

you go all out for ten seconds and i mean all out and then go slow for 20, repeat for 8 min.

the greyskull approved conditioning books have a ton of great circuits in them. they are on scribd to download. 13 down is the best but hardest imo.

also the greyskull challenge of 100 burpees in 5 min is brutal.

 

[Leancuisine]

New thread topic.... @showstoppa v @RodgerThat .....

2 deadlifting bears, but only 1 can be the champion

 

[TANGO.ECHO.KILO]

New thread topic.... @showstoppa v @RodgerThat .....

2 deadlifting bears, but only 1 can be the champion

 

[RodgerThat]

New thread topic.... @showstoppa v @RodgerThat .....

2 deadlifting bears, but only 1 can be the champion

View attachment 39573

There can only be ONE HIGHLANDER!!!! I mean only ONE DEADLIFTING BEAR RAWR

 

[Leancuisine]

There can only be ONE HIGHLANDER!!!! I mean only ONE DEADLIFTING BEAR RAWR

MOOOORTAL KOOMMBAAAT!

 

[Perrin Aybara]

 

[TANGO.ECHO.KILO]

personally I think lean cuisine has the best bear avi. It says:
"I'm a bear! .....buuut Im here to party"

 

[showstoppa]

He wins, a grizzly destroys a polar when not on ice. grizzly is the baddest animal on the planet and destroys all.

 

[Leancuisine]

personally I think lean cuisine has the best bear avi. It says:
"I'm a bear! .....buuut Im here to party"

Hahaha hell yeah that was me at one of the bars in downtown Columbus, GA.