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.
Fantastic 4 minute Fat-Burning Workout
This morning I’m going to share with you a couple of my favorite 4 minute workouts.
These work great when you’re in a pinch for fitness and only have your bodyweight for fitness.
The idea to these workouts (Tabata Intervals) is that you will exercise for 20 seconds, rest 10 seconds then repeat for a total of 4 or more minutes. I’ll provide you with two different exercises. You can either:
a) Perform a single exercise for the total of 4 minutes before moving onto the next
b) Perform the interval for 8 minutes alternating between exercises.
Your choice. But If I were you I’d alternate.
Here they are:
Total Body Counters (Burpees)
T Push-Ups
Remember to keep the abs engaged the whole time (tight-solid) and to breathe out each time you exert force. If you need to modify the T-Push Up then push-up using your knees on the ground then move to the full extension plank prior to rolling into the “T”.
With the TBC when you squat down always begin by moving the hips back first, bend at the knees second and keep your back flat the entire time as Jessica is doing above. No ROUNDING.
Good luck and let me know if you have any questions and how you’re progressing with this at Rob@RBfit.com
Rob Belley
(fitness model Jessica C.)