Whether you are running, walking, or cycling outdoors this summer it is essential to include your Kettlebell cross-training into your program because it makes you a stronger runner & cyclist alongside will keep your body from cannibalizing your muscle tissue from all the cardio miles.
Our new theme at Synergy Kettlebell from June 9th through the 21st is: "Sizzling Tabata". Sizzling Tabata is about embracing our workouts in the heat of the summer. These sizzling workouts will make us stronger and increase our endurance. Here's how and why...
Tabata Training was designed in 1996 by Japanese scientist Dr. Izumi Tabata and his team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata training is also known as H.I.I.T = High Intensity Interval Training. Traditional Tabata training is sprinting or cycling 8 sets of 20 seconds of work and 10 seconds of rest for 4 minutes. All sets are at your max capacity pace.
Dr. Tabata conducted a study with this training protocol among Japanese Olympic speed skater athletes. He tested them for 6 days a week in this manner and found their anaerobic capacity increased by 28%. That's pretty significant actually.
Even though Tabata is traditionally centered around running or another high intensity cardio style training, we are going to focus the same timing with other exercise movements. While the cardio results Dr. Tabata experienced with his trial subjects will not be the same unless trained in that manner, we will still experience a similar benefit due to the style change of the workout program environment itself.
Our WODs during Sizzling Tabata will rev up our cardio conditioning which directly impacts our metabolism so we can burn more calories even later on when we are done at the gym. There is no better way to spend your summer than at the gym working hard and getting fired up for some Sizzling Tabata exercises.
Here's our first workout in our theme series. When you do it leave me a comment below letting me know what you thought and how everything went.
Warmup: "This prepares you for today’s workout!" Synergy Dynamics mobility drills
50x Jump Rope 25x Bodyweight Squats 25x Jungle Gym Rows 50x 2 Arm Swings
Cool Down: "This prepares you for your next workout!" Synergy dynamic floor sequence and foam roll
Technique Practice: 5 Minutes (switch sides as often as needed) Turkish Get-Up to a Windmill (stand up to TGU, then perform a windmill on that side, then finish the TGU back to the floor)
Tabata Fat Blaster 1: 8 Rounds, 20 seconds work/ 10 seconds rest Jumping Lunges (if you cannot jump due to knee issue then perform in place alternating Reverse Lunges) HEAVY KB Jump Squats (keep your shoulders back, chest out, torso vertically straight during the entire movement)
Tabata Fat Blaster 2: 8 Rounds, 20 seconds work/ 10 seconds rest Diamond Burpees (perform a Diamond Pushup during the pushup part of the burpee) Double Kettlebell Cleans
Finisher: CHOOSE YOUR OWN ADVENTURE