August 23, 2011 Sam Mugavero



Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 5-50 yard sprints with 30 second rest in between each.  After completing the sprints, perform 10 four-count squats.


Today we’ll be tackling a Tabata workout. The Tabata Training Protocol was developed by Dr. Izumi Tabata and resulted from his investigations into training both the aerobic and anaerobic pathways simultaneously. The Tabata consists of 8 rounds of each exercise, performing 20 seconds of work, and 10 seconds of rest for a total of 4 minutes per exercise. Once the first exercise is complete, you will move on to the next exercise on the list. There is no rest between exercises on top of the 10 seconds rest built in to each interval. You should perform each 20 second interval at high intensity.


Dumbbell Push Press

Lunge Steps


Burpees (if working out in a group, all members will perform burpees last)

Post total reps for all exercises to comments.