Tabata Intervals are made up of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). I’m going to do this 4 times for a total of 16-minutes. The exercise I’m using is burpees. I’m in a hotel this evening and have my gymboss timer with me so this is this evenings workout. This one is sure to have me puking (-:

EDIT: While it didn’t have me puking, I wasn’t far off, burpee hell is a very good name for this intervals set. My score for the first cycle was 56 burpees. I averaged pretty much 7 burpees per 20 seconds for the other 3 sets too. I rested for about 90 seconds between sets.

The burpee is performed in four steps:

* From a standing position, squat down and place your hands on the floor.

* Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended.

* Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms. You will perform a pushup as you return your feet to the squat position.

* Leap up as high as possible from the squat position. Repeat, moving as fast as possible.

This is the ONLY way that I perform Burpees.

Originally posted 2009-06-22 19:51:07.

Todays workout was a deck of cards workout.

Suits
* Spades = Bicycle Crunchies
* Hearts = Push-ups
* Diamonds =Star Jumps
* Clubs = Squat Thrusts

Repetitions
* ace = 11 reps
* 2 = 2 reps
* 3 = 3 reps and so on
* Jack = 11 reps
* Queen = 12 reps
* King = 13 reps
* Joker = 25 of the previous exercise.

I worked through the deck of cards twice for a total of 908 exercises, I know I keep banging on about it but make no mistake about it, there really are few routines that are as challenging as a deck of cards workout. Don’t rest between exercises and only have a very short rest between decks.

Originally posted 2009-07-29 19:03:26.

The kettlebell, or Girya in Russian, is an old Russian strength and conditioning tool. Although it first appeared in a Russian dictionary in the year 1704, nobody is really origin of the kettlebell, although there are theories. One of the theories is that the kettlebell started life as a farmer’s counter balance, used to measure out quantities of goods on balance scales. As is the nature of people to compete and test their strength against others, the balance weights were then also used in competitions to see who could lift them the most.

The Scots claim it to be from the ancient highland games or curling competitions which date back thousands of years since the Picts who are indigenous to Scotland roamed and lived within its borders. Their kin folk the Celts lay claim along the same lines to the heritage that is the kettlebell. Highland strongman still throw a curling stone type weight over a high bar and practice various techniques with this type of weight.

The design of the kettlebell makes the transition from and into different movements easy. The ideal kettlebell should be a sphere with a flat bottom and a handle wider than a hands width. The handle should be thick enough for you to put that you can put your thumb over the tip of your index finger, a too thick handle may result in grip loss. The handle height is also important, when the bell is racked the belly of the bell should rest on the back of your forearm and not the wrist. To make the transitions smooth the handle width should me neither too wide or narrow. With the growing popularity of kettlebell training manufacturers are now making kettlebells available in a multitude of colours and designs. Competitive kettlebells are more expensive than standard kettlebells as they are hollow so as to retain the same “footprint” regardless of weight as an example an 8kg/18lb bell will have the same dimensions as 12kg/18lb bell.

The thing that makes the kettlebell the great workout tool it is, is the shape and design, the transition between movements are easy and fluid and kettlebells are particularly suited to exercises such as jerks, clean and jerks snatches and swings, which although they can be done with a dumbbell would be more difficult.

The kettlebell allows for complex full body movements that engage the major muscle groups that makes it an extremely effective training aid. Muscles are forced to work together across several plains of motion whilst maintaining balance and control. Kettlebells are great for targeting the five components of fitness, strength, flexibilty, body composition and muscular and cardiovascular endurance. Since both strength and cardiovascular systems are challenged the result is a workout that saves time, burns calories and since kettlebell training is so intensive a workout can be completed in half the time of a traditional workout.

The kettlebell can seem quite intimidating at first, but practicing and perfecting a few of the exercises can soon make your workouts dynamic and enjoyable. Give the kettlebell a try and I’m sure it’ll become and essential part of your routine. Great value kettlebells in the UK are available here.

Originally posted 2009-08-19 11:12:04.

The gymboss timer is a small easy to use timer that I keep in my travel bag and is one of the best pieces of training equipment that I own. I use the gymboss timer whenever I do a timed workout.
You can set the gymboss timer to beep, to vibrate, or to do both when the interval is up.
There’s a dual timer function that allows you to set different work/rest periods, which I use for timed intervals, jump rope, shadowboxing and tabata intervals. It also has a single timer that can be used for general physical preparedness workouts, minute drills, fight gone bad style workouts, or anything where you need to rotate exercises at a set time.
There’s also manual mode, which counts down from a set time – perfect for AMRAP (as many reps as possible) workouts where you’re working for a predetermined time period.
All in all a versatile piece of training equipment I wouldn’t be without. AAA battery included.

Originally posted 2009-04-28 11:04:58.

15, 2 minute rounds of kettlebell exercises 5 on the left 5 on the right alternating for 2 minutes, 1 minute rest in between rounds. 16kg Kettlebell.

Round 1. Kettlebell Swings
Round 2. Kettlebell Cleans
Round 3. Kettlebell Squats
Round 4. Alternating Kettlebell Floor Press
Round 5. Seated Shoulder Press
Round 6. Kettlebell Rows
Round 7. Tactical Lunges for Time
Round 8. One Legged Squats
Round 9. Windmills
Round 10. Triple Crush
Round 11. Sling Shot into a Figure 8
Round 12. Sumo Deadlifts
Round 13. Kettlebell Clean and Press
Round 14. Pullovers, Russian twists, Sicilian crunch
Round 15. 3 Minutes of Snatches

Originally posted 2009-04-30 17:48:53.

This evenings workout was the Art of Strength Providence using a 16kg kettlebell.

Originally posted 2009-07-25 18:52:22.

Went running this evening 20 minutes there and 20 minutes back. A few abs exercises too:

50 sit ups
50 leg raises
50 bicycles
50 rusties
50 seated twists

Originally posted 2010-07-18 18:52:10.

The Gymboss timer is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program. The Gymboss can be used as a repeating interval timer, countdown timer, or a stopwatch for MMA/Boxing, Tabata, Hiit, Cardio, Kettlebell, Crossfit, Weightlifting, Running, Stretching…and more.

The Gymboss interval timer will give your workout the discipline and structure necessary to take your workout to the next level. This easy to use timer will allow you to control intensity and allow you to focus on the workout to get the best results possible! Muscle strength, size, and endurance, Fat loss, Anaerobic endurance , Cardio endurance and Increased VO2max.

The Gymboss timer will make any workout easier to plan and execute with more accuracy and consistency. Can be programmed for 1 or 2 intervals – 2 seconds to 99 minutes to repeat up to 99 times and has a beep and/or vibrate alarm with an alarm duration 1, 5, or 10 seconds. The timer also has a stopwatch function and a secure belt clip. The timer is compact at 1 ¾ x 2 ¼ x ½ inches and water and shock resistant an AAA battery is required. The timer comes in four flavours Silver, Black, Camo and Pink.

Originally posted 2010-05-01 01:00:00.

Todays workout was just a light one before sitting down to dinner. Snow is still thick on the ground so I went into the workshop at work and with my new heavy duty wire jump rope and Gymboss Timer, I jumped rope for 12×2 minute rounds with 30 seconds of ab work inbetween rounds. I followed this up with 10 sets of 25 push ups, alternating sets between hands wide apart, hands at shoulder width and hands together. Merry xmas.

Originally posted 2010-12-25 19:04:42.

1000 meter row to warm up, Tabata rowing, 2 minutes hard, followed by 1 minute easy X 10.
500 meter cool down. Stretch.

Originally posted 2009-04-23 18:16:28.