August Challenge Tabata Interval Marshfield Fitness
This month’s studio August Challenge can be replicated at your own home!
To date, Lisa and Bill Altieri, Katie O’Hara, Adrian Ravenscroft, Lynne Merrick, Diane McDonald, Jenn Fiorentino, Nicole McHugh, Emily and Will have each completed it. Next week the remaining family will have a chance at it!
All Tabata rounds:
20 seconds of work, 10 seconds of rest x 8 rounds for 4 minutes total
Each set you have to reach the number of reps depicted below to be considered accomplished in this challenge.
Here’s a video detailing exercises per round. But this is just a quick show. Ideally, you should do each exercise for 8 rounds (or sets).
BODY WEIGHT SQUATS (128 total)
Set 1 (20 seconds): 16 reps
rest 10 seconds
Set 2 (20 seconds): 16 reps
rest 10 seconds
Set 3 (20 seconds): 16 reps
rest 10 seconds
Set 4 (20 seconds): 16 reps
rest 10 seconds
Set 5 (20 seconds): 16 reps
rest 10 seconds
Set 6 (20 seconds): 16 reps
rest 10 seconds
Set 7 (20 seconds): 16 reps
rest 10 seconds
Set 8 (20 seconds): 16 reps
rest 10 seconds
REST 60 SECONDS
STAR JUMPS (64 total)
Set 1 (20 seconds): 8 jumps
rest 10 seconds
Set 2 (20 seconds): 8 jumps
rest 10 seconds
Set 3 (20 seconds): 8 jumps
rest 10 seconds
Set 4 (20 seconds): 8 jumps
rest 10 seconds
Set 5 (20 seconds): 8 jumps
rest 10 seconds
Set 6 (20 seconds): 8 jumps
rest 10 seconds
Set 7 (20 seconds): 8 jumps
rest 10 seconds
Set 8 (20 seconds): 8 jumps
rest 10 seconds
REST 20 SECONDS
SQUAT THRUSTS [body counts] (40 total)
Set 1 (20 seconds): 5 thrusts
rest 10 seconds
Set 2 (20 seconds): 5 thrusts
rest 10 seconds
Set 3 (20 seconds): 5 thrusts
rest 10 seconds
Set 4 (20 seconds): 5 thrusts
rest 10 seconds
Set 5 (20 seconds): 5 thrusts
rest 10 seconds
Set 6 (20 seconds): 5 thrusts
rest 10 seconds
Set 7 (20 seconds): 5 thrusts
rest 10 seconds
Set 8 (20 seconds): 5 thrusts
rest 10 seconds
REST 20 SECONDS
ALTERNATING JUMPING LUNGES (120 total)
Set 1 (20 seconds): 15 jumps
rest 10 seconds
Set 2 (20 seconds): 15 jumps
rest 10 seconds
Set 3 (20 seconds): 15 jumps
rest 10 seconds
Set 4 (20 seconds): 15 jumps
rest 10 seconds
Set 5 (20 seconds): 15 jumps
rest 10 seconds
Set 6 (20 seconds): 15 jumps
rest 10 seconds
Set 7 (20 seconds): 15 jumps
rest 10 seconds
Set 8 (20 seconds): 15 jumps
FINISHED!!!
In 17:30 you will have completed 352 reps!
From there you can call it a day or as my wonderful training family has been doing continuing our workouts after with a upper body assault!
Hope you enjoy the Robert Belley Fitness August Challenge at our Marshfield fitness studio.
Combination Lift – Dumbbell Squat to Romanian Deadlift
One of my Favorite Combination Lifts!
Combo’s are great for saving time in the gym or at the club, and definitely kick your butt!
You can use the dumbbell squat to dumbbell romanian deadlift for either a fat loss or muscle gain protocol. Your choice 😉
If I were looking for some intense new muscular recruitment, go heavy and leave nothing behind.
If you want some fat loss on nyour plate, try sticking with this exercise movement for greater than 45 seconds. You might be able to crank out 5-6 reps to the left and then 5-6 back to the right.
enjoy.
and sorry about the audio… the studio has TALL ceilings.LOL
Robert Belley Fitness and Boot Camps in Marshfield Combination Lift – Dumbbell Squat to Romanian Deadlift from Robert Belley on Vimeo.