Tabata
- Topic starter Jaimy87
- Startdatum
- Recente activiteit Recente activiteit:
- Reacties 6
- Weergaven 777
- Volgers 2
- Lid sinds
- 18 dec 2006
- Berichten
- 56.619
- Waardering
- 17.420
- Lengte
- 1m72
- Massa
- 105kg
- Vetpercentage
- 15%
Of doe het gewoon thuis man... zijn zat schema's voor te vinden
TABATA PROTOCOL CIRCUIT
Perform each exercise with the highest intensity possible during the 20-second bursts, and try to recover during the
10-second rest periods. Repeat once through, totaling four minutes.
Exercise 1: Cockroach
Areas Trained
Full-body, emphasizing legs, glutes, arms and core.
Instructions
Starting on all fours, crawl as fast as possible forward for four paces.
Stop, get up, and jump in the air. Turn around, get back on all fours, and repeat.
Exercise 2: Rotating Jump Lunge
Areas Trained
Legs, glutes, and core.
Instructions
Start in a lunge position with your arms in a circle. Swing your arms around to one side,
then jump the lunge on to the other leg, swinging the arms in the opposite direction.
Use the arm swing to provide momentum.
Exercise 3: Sprawl and Jump
Areas Trained
Full-body, emphasizing legs, arms, glutes, and core.
Instructions
Sprawl out to the side, putting both hands and one foot on the ground. Bring your
top leg toward your chest. Push off with the hands and get up into a standing position,
then jump. Repeat on other side.
Exercise 4: Weighted Wood Chop
Areas Trained
Biceps, shoulders, core and legs.
Instructions
Lunge to one side, holding a light weight (2.5-5 lbs.) with both hands. Swing the weight up
from the floor to above your opposite shoulder. Repeat, alternating sides.
Exercise 5: Frog Jump
Areas Trained
Legs and glutes.
Instructions
Drop into a squat, then jump in the air with the knees tucked up. Repeat quickly.
Exercise 6: Single-Leg Burpee
Areas Trained
Full-body, targeting legs, glutes, biceps, triceps and shoulders.
Instructions
Start in the push-up position. Jump in with one leg, and then jump up, bringing the opposite knee
toward the chest. Repeat on the other side. If this is too difficult, perform the burpees with both legs.
Exercise 7: Single-Arm Kick-Through
Areas Trained
Biceps, triceps, core, glutes, and legs.
Instructions
Start in a push-up position. Shift your body weight toward the right arm, and then kick to
the left with the right leg. Alternate the movement on your left and right sides quickly.
For a less-advanced version, keep both hands on the ground and alternate knees to the chest rapidly,
similar to a mountain climber.
Exercise 8: Crab Lunge
Areas Worked
Full-body, targeting arms, core, glutes and legs.
Instructions
Start in a deep squat and lean back into a crab-walk position. Take a small weight (2.5-5 lbs.) in one hand,
using the other to balance on the floor. Swing the weight back over your head, adopting the crab position.
Alternate sides and repeat quickly.
TABATA PROTOCOL CIRCUIT
Perform each exercise with the highest intensity possible during the 20-second bursts, and try to recover during the
10-second rest periods. Repeat once through, totaling four minutes.
Exercise 1: Cockroach
Areas Trained
Full-body, emphasizing legs, glutes, arms and core.
Instructions
Starting on all fours, crawl as fast as possible forward for four paces.
Stop, get up, and jump in the air. Turn around, get back on all fours, and repeat.
Exercise 2: Rotating Jump Lunge
Areas Trained
Legs, glutes, and core.
Instructions
Start in a lunge position with your arms in a circle. Swing your arms around to one side,
then jump the lunge on to the other leg, swinging the arms in the opposite direction.
Use the arm swing to provide momentum.
Exercise 3: Sprawl and Jump
Areas Trained
Full-body, emphasizing legs, arms, glutes, and core.
Instructions
Sprawl out to the side, putting both hands and one foot on the ground. Bring your
top leg toward your chest. Push off with the hands and get up into a standing position,
then jump. Repeat on other side.
Exercise 4: Weighted Wood Chop
Areas Trained
Biceps, shoulders, core and legs.
Instructions
Lunge to one side, holding a light weight (2.5-5 lbs.) with both hands. Swing the weight up
from the floor to above your opposite shoulder. Repeat, alternating sides.
Exercise 5: Frog Jump
Areas Trained
Legs and glutes.
Instructions
Drop into a squat, then jump in the air with the knees tucked up. Repeat quickly.
Exercise 6: Single-Leg Burpee
Areas Trained
Full-body, targeting legs, glutes, biceps, triceps and shoulders.
Instructions
Start in the push-up position. Jump in with one leg, and then jump up, bringing the opposite knee
toward the chest. Repeat on the other side. If this is too difficult, perform the burpees with both legs.
Exercise 7: Single-Arm Kick-Through
Areas Trained
Biceps, triceps, core, glutes, and legs.
Instructions
Start in a push-up position. Shift your body weight toward the right arm, and then kick to
the left with the right leg. Alternate the movement on your left and right sides quickly.
For a less-advanced version, keep both hands on the ground and alternate knees to the chest rapidly,
similar to a mountain climber.
Exercise 8: Crab Lunge
Areas Worked
Full-body, targeting arms, core, glutes and legs.
Instructions
Start in a deep squat and lean back into a crab-walk position. Take a small weight (2.5-5 lbs.) in one hand,
using the other to balance on the floor. Swing the weight back over your head, adopting the crab position.
Alternate sides and repeat quickly.
- Lid sinds
- 18 dec 2006
- Berichten
- 56.619
- Waardering
- 17.420
- Lengte
- 1m72
- Massa
- 105kg
- Vetpercentage
- 15%
Tja ... ik doe het wel eens voor mijn regular cardio. Dan ben je gelijk opgewarmd.
Of het werkt? Moet je eens proberen
- Lid sinds
- 18 dec 2006
- Berichten
- 56.619
- Waardering
- 17.420
- Lengte
- 1m72
- Massa
- 105kg
- Vetpercentage
- 15%
Bedankt voor het schema, komt van de heer Tabata himself, zal dus een goeie zijn 
http://www.bodybuilding.com/fun/the-real-tabata-brutal-circuit-from-the-protocols-inventor.html
Ik ga dit 4x per week doen, naast 2x mma. Maar wat ik me nog wel afvraag: op welke vlak zal ik nou verbeteringen moeten zien? word ik sterker? verlies ik meer vet? word ik gespierder? of is het een beetje van allemaal?
http://www.bodybuilding.com/fun/the-real-tabata-brutal-circuit-from-the-protocols-inventor.html
Ik ga dit 4x per week doen, naast 2x mma. Maar wat ik me nog wel afvraag: op welke vlak zal ik nou verbeteringen moeten zien? word ik sterker? verlies ik meer vet? word ik gespierder? of is het een beetje van allemaal?
