The Tabata Protocol
We'll be doing the same exercises as last week, so you know the moves already. The Tabata protocol consists of 4 exercises. For each exercise, work for 20 seconds and rest for 10 seconds. Repeat 8 times (rounds) for a total of 4 minutes per exercise. After the 8th rest, move on to the next exercise. So you'll be doing 8 rounds of elevated push‐ups, followed by 8 rounds of bird‐dogs, 8 rounds of squat pulses and 8 rounds of superman. Total workout time is 16 minutes.
Scoring your Tabata workout
Record only the lowest number of reps you were able to complete for each exercise. For example, if you do 18 squat‐touch‐reaches followed by 18, 16, 14, 11, 13, 13, 12, write down 11 as your score because that's the lowest number of squat‐touch‐reaches you were able to complete with good form. Do the same for reverse lunges, drop squats and straight planks. Click on "Post your results" to record your score, this will post your numbers on your wall. You can hide them from your friends if you want, but I encourage you to share your numbers as a motivator. Keep your numbers handy, you will need them for Week 3.
1. Squat-Touch-ReachPosition your feet just a little over shoulder-width apart and put your arms straight in the air. While keeping your torso up, lower your body and your arms until you can touch the floor with your fingertips. Come back up to your starting position to complete the move. If you cycle through the move 20 times, log 20 on the top right of this page.
 |
2. Reverse LungesStand in a straight and relaxed position. Step back with your right foot and simultaneously bring your right knee down an inch from the floor so that your left quadriceps is horizontal with the ground. Push yourself back up to a standing position and start over with the other leg. Count every lunge. If you lunge 5 times on the right and 5 times on the left, log 10 as your score.
 |
|
|
Go as fast as you can with good form!
