From Me To You…


Hello Everyone!

I hope that you have had an awesome weekend and are looking forward to dominating and killing yet another week coming up! My energy is great and I want yours to be too! Today I have a little something that I would like to present to you to vanquish the fitness workout difficulties that create roadblocks in fat loss and toning evolutions. I give you another addition of the Tabata Protocol!

Over the last couple of weeks, I have had some comment on other ways to make sure that they are able to continue to lose weight without the all to common “plateau”. My answer to this after drilling down to ensure that the cause is really the body resisting is: “Have a small cheat afternoon at the end of the week and I am going to email you a workout to try for the next week and a half to two weeks.” I have seen a lot of fads and routines come and go and by far the one that is neither of these and can pretty much dominate and manage plateaus in a way that forces the body to surrender is the Tabata Protocol.

There is actually one other area that I would like to include in this change of fitness pace. Sometimes plateau is the mental fatigue of performing the same types of exercises over and over and sometimes the true reason behind the weight loss wall. Tabata is refreshing and can give you the transition required to recommit to your routine with some tweaks to continue to tone and reshape your body as desired.

Below I have included a series of four exercises that you can start out with. If you are a bit advanced fitness wise, you can try a workout that I use a few times each week below that one. The first workout is four minutes and the advanced workout is forty minutes (yes 4-0!).

Tabata intervals follow this structure:

  • Push hard for 20 seconds
  • Rest for 10 seconds.
  • Repeat this eight times.

1. Virtual Jump Rope (Motion with Imaginary Rope)

2. Body Squat

3. Mountain Climbers

4. Push Ups

For The Advanced Workout

Tabata intervals follow this structure:

  • Push hard for 20 seconds
  • Rest for 10 seconds.
  • Repeat each exercise ten times.

1. Jumping Jacks

2. Sit Ups (w/ medicine ball)

3. Burpees

4. Lunges

5. Jump Squat / Body Squat (Alternate Each Circuit)

6. Jumping Jacks

7. Sit Ups (w/ medicine ball)

8. Static Push Up Plank (In the push up starting position)

Note: For the advanced workout I use a 15lb medicine ball and a 40lb weighted vest just for variety. I would suggest starting with just your body weight and progressing with medicine balls from 5lbs up as your conditioning gets better.

Let me know what you think and how this works for you!

Thank you for reading and everyone have a fantastic week!

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About jfitclub11

Proud Father, easy going kind of guy that enjoys life. Personal Trainer, avid fan and MMA enthusiast.

Posted on February 3, 2014, in conditioning, fitness, Jeremy LaRochester, Meal Preparation, Uncategorized and tagged , , , , , , . Bookmark the permalink. Leave a comment.

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