♥ SMART Quest ♥ Mon. August 29, 2011

TABATA WORKOUT
Happy Monday!
Today I did a series of Tabata Intervals.

What is a Tabata Interval?
It is a series of exercise where you workout as hard as you can for 20 seconds, then take a quick rest for 10 seconds.
Do this for for 8 straight rounds.

Each exercise will equal a 4 minute circuit.

These types of exercises will give you a great aerobic workout while also giving you some strength training depending on which exercises you choose.

Based on your fitness level you can do anywhere from just 3 of these 4 minute circuits or do as many as you can. Today I did 6 circuits for a total calorie blasting workout of 24 minutes!

I start every workout with a 5 minute Warm Up of:

12 Push Ups
20 Squats
20 Spiderman Climbs
30 Jumping Jacks
2 rounds of each exercise
TABATA WORKOUT
Set your timer for 8 rounds. 10 seconds rest & 20 seconds full on workout
below are my scores for # of reps per round per circuit.

Jump Shots - 8 rounds x 10 seconds rest, 20 seconds work - 21, 22, 22, 22, 22, 22, 22, 22 reps per round

Side to Side Ski Jump Ropes - 8 rounds x 10 seconds rest, 20 seconds work - 53, 57, 56, 56, 60, 58, 61, 61 reps per round

Bosu Step Jumps - 8 rounds x 10 seconds rest, 20 seconds work 6, 6, 6, 6, 6, 6, 6, 6 reps per round

DB Squat with Overhead Press (8 lb db's) 8 rounds x 10 seconds rest, 20 seconds work - 13, 13, 13, 13, 13, 13, 13, 13 reps per round

KB High Pulls (15 lb Kettleball)- 8 rounds x 10 seconds rest, 20 seconds work - 14, 14, 14,14, 14, 14, 14, 14 reps per round

Squat Thrusts with Push up - 8 rounds x 10 seconds rest, 20 seconds work - 3.5, 4, 4, 4, 4, 4, 4, 4 reps per round

Awesome workout! I was sweating a ton and my heart rate was up!

I also did the 28 day bootcamp challenge, Day 1 video from SparkPeople Bootcamp Challenge.