Tabata Workout Handbook: Achieve Maximum Fitness With Over 100 High Intensity Interval Training Workout Plans

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CONTENTS

CoverTitlePageCopyright

LET’SGETSTARTED!WhatisTabata?BenefitsofTabataGeneralTermsandGuidance

EXERCISEDESCRIPTIONSBodyWeightExercisesMinimalGearExercisesKettlebellExercisesGymExercises

TABATAWORKOUTSBeginningTabatasBodyWeightTabatasTabataswithMinimalGearandKettlebellsTrackandFieldTabatasTabatasattheGym

TABATATRACKER

INDEXOFEXERCISES

WHATISTABATA?

TheTabataTrainingMethodDesignedtoaffordthebodyanefficientworkout—withmaximumbenefits—inashort amount of time, the tabata training method uses high intensity intervaltraining to provide a full workout, building strength and improving cardiocondition.Developed and tested by esteemedphysiologistDr. IzumiTabata inTokyo, tabata allows for practical, reliable results even under the tight timerestrictionsofthemodernlifestyle.Atfourminutesperexercise,tabataworkoutscaneasilybecompletedonalunchbreak!

Training tabata style allows you to shed fatwhilemaintaining current fitnesslevels and building more muscle. Whether used as your primary means ofworkingout,orasawaytosimplyaddsomeextravarietyandintensitytoyourweekly routine, tabata style training is fast, efficient, flexible, and above all—itworks!

Atabataintervalworksasfollows:Workingatthemaximumcapacitythatyourbodyandtechniqueallowsfor,exerciseintenselyfor20seconds.Followingthis,restfor10seconds.Continuelow-stressmovement,makingsuretocontrolyourbreathingasyoupreparetoresumefull-forcemotion.Repeatthiscycle,focusingononeexerciseatatime,foratotalofeightintervalsperexercise.

This style of training allows for tabata’s integration with a wide variety offitness programs. Applicable with or without body weights, free weights (or acombinationofthetwo),squats,burpees,stationaryandspinbikes,evensprintingare all potential avenues for tabata interval training. The primary focus is onmaintaining one’s top-level effort throughout the interval, and completing alleightintervalsbeforeallowingthebodytofullyrelax.

Thekeytotabatatraining,particularlywhenintegratingtabataintoanexistingworkoutroutine,istoonlyuseweightsandmovementsthatareappropriate(inotherwords, easy enoughor difficult enough) for you.Remember that as youcontinuetoworkout,yourbodywillbegin tochangeas it improves;exercisesthatwereoncedifficultwillbecomeeasy!Beawareofthis;asyoubegintosee

progress, continue to advance your fitness goals, using options that arechallengingtoyou.

Many of the workouts in this book can be completed with little to noequipment,andcanbeperformedvirtuallyanywhere.Ifyoudohavesomebasicequipment, integrating weights or resistance into your tabata workout canprovideevenmoresignificantresults.

Thatbeing said, tabata style training is an advancedmethodofworkingout,andmaypresentsomedifficultyfortheinexperienced.Whenworkingout,andespeciallywhenworkingoutalone,itcanbedifficulttomaintainthegoodformthat would normally keep you safe—particularly when working out intensely.Before beginning your workout, spend about 10 minutes doing some jointmobility stretches. Practice the movements in your workout, completingbetween 5–10 repetitions of each, to familiarize yourselfwith themotions andcreatemusclememoryforthemovementasawhole.

Theimportanceofformisparamount—notjustintermsofsafety,butintermsofyourfitnessresults.WhenItrainclientsinmygym,Ialwaysencouragethemtofightagainsttheclock,notjustforonemorerep,butforonemorerepwithperfect form.This ismoredifficult toachieve,andwill requireyou torestmore,but the best way to get strong is to complete all of your movements withexcellentbodymechanics.If it isastruggleforyou,keepat it!Inafewweeks,comeback and try the sameworkout again; see howmuchprogress youhavemade.

TRACKYOURPROGRESSOneofthebestwaystotrackyourownprogressisby“scoring”yourself. Write down the number of burpees, sit ups, orkettlebellswingsyoucompletedinyourlast4minuteinterval.Then, when you do the same workout again, check your newcountagainstwhatyoudidthelasttime.Thiswillletyouknowif you are progressing, and whether it is time to find a newvariationofthemovement—onethat isabitmoredifficult, toensureyoucontinuetogetstronger!

BENEFITSOFTABATA

Research has shown that exercise focused on short, intense bursts of energywhere the heart rate reaches about 90 percent of its maximum capacity,interspersedwithshortperiodsofrest,issignificantlymoreeffectiveatincreasingoverallfitnesslevels.

Tabatatrainingismoreeffectiveat increasingbothone’sVO2max(maximalaerobiccapacity)andanaerobiccapacitythanotherformsofintervaltraininganddistance training. It also raises your metabolism and allows you to burn morebody fat, lettingyougetmuchmoreoutofyourworkout,all ina substantiallyshorter time frame. And, because the movements are so intense and alwayschange,tabataroutinesremainfunandengaging.

Witheachworkoutonlytaking16minutestocomplete(plusalittlewarmuptime)tabataworkoutsareconvenientandeasytofitintoyourday.Theycanbedonewheneverorwhereveryoulike,andthemovementscanevenbemodifiedtofityourtime,place,andoverallfitnessandenergylevels,lettingyoustaysafewhileyouworktoachieveyourfitnessgoals.

SOMEBENEFITSOFTABATATRAININGINCLUDE:•Improvedfitnesslevelinashortamountoftime•Increased

aerobicandanaerobiccapacity•Morestamina

•Increasedleanmusclemass

•Decreasedbodyfat

•Bettercardiorespiratorycapacity•Strengthgains

Tabata training is a great fitness tool that can be used as a standalone trainingprogramforanyonewhowantstoincreasetheirfitnesslevels,gainstrength,andshed body fat. When exercising for these purposes, it is recommended to dotabata workouts three to four times per week, as long as you are sufficientlyrecoveredandhaverestedappropriatelybetweenworkouts.Withthisapproach,tabataworkcombinedwithahealthydiet is aquickandeasyway tohelpyoubuildstrengthandlosefat.

Tabataworkcanalsobeusedinconjunctionwithothersport-specificorgoal-specifictrainingroutinestohelpyoubecomefasterandstronger,whileincreasingyour capacity towork atmaximum levels over a longer periodof time.Usinghigh intensity interval training ismore effective,more interesting, and quickerthanusingrunningtoincreasecardiocapacityortotrimunwantedbodyfat.

GENERALTERMSANDGUIDANCE

HowtoUseThisBookThisbookcanbeusedinavarietyofdifferentways,dependingonyourfitnessgoals.Ifyourgoalistoincreaseyourconditionlevel,allwhilemaintainingyourcurrent fitnessprogram, tabatamakes for agreat supplement. If youare insteadlookingforafitnessplanthatyoucanperformonyourownwithoutexpensiveequipment or a designated workout space, tabata provides great results withminimal investment. However, to get the most benefit possible from thishandbook, you should consider investing in a few key pieces of equipment—multipurposetoolssuitableforawiderangeoffitnessprograms.

Werecommend:◆Afewkettlebellsofdifferingweights(atleastoneyoucanswingandoneyou

canputoveryourhead)◆Dumbbells◆Apull-upbar◆Good,all-purposeathleticshoes

Thekeyistopicktheexercisesthatyouknowyoucandoandcompletethemwithhigherintensity.Trytopickthreetofourworkoutseachweekthattargetallofyourmajormusclegroups.Followingthis,takearestday;abreakbetweentabataworkoutswillallowyourbodytorecovermorefully,andgetstrongerasaresult. If you still want to work out on your off days, doing some “activerecovery”exerciseslikebiking,takingabriskwalk,orgoingforalightjogareallgreatwaysoflettingyourbodycatchitsbreath.

Asyourfitnesslevelincreases,youmayneedtoaltersomeoftheworkoutstoensuretheycontinuetomeetyourneeds.Ifyoufeeltheneedtosupplementtheexercises, try to maintain the basic movements themselves, and focus onincreasingthemovement’sdifficulty.Intermsofmaintainingone’sformandsafetywhileexercising,donottrytomodifythemovementitselftobemorecomplex.

You open yourself up to unnecessary risk, and there are still easier ways ofincreasingyourworkout’sgain.

Forexample:thebasicmovementofakettlebellswingisthehiphinge.Ifyoufeelthatswingingtheweightyouhaveisbecomingtooeasy,youcanstarttouseaheavierkettlebell, trydeadliftingwith aheavierbarbell,or trydoinga snatchinstead.Ifthereisaworkoutthatcallsforapushpress,butyourweightsaretoolight, try to keep within the basic “push” movement. You could perform anexercisewhereyoupushsomethingawayfromyourbody—astrictpress,adeficitpush-uporahandstandpush-upwouldallbeacceptablesubstitutes.Ifairsquatsare too easy, turn them into front squats, or even jumping squats. Pullingmovements should always be substituted for another pull. If you don’t have apull-upbar,youcanclean,ordorowsorsnatches.

Aboveall,whenalteringamovementinthisbooktoallowformoreoptionsor more challenge, remember the basics of the tabata interval: anything youchangewillstillneedtoberealisticasapartofatabatainterval.

Your work time for each movement remains fixed at only 4minutes. After practicing each movement between 5 to 10times, and making sure that you are sufficiently warmed up,work as hard and as fast as you can (while maintaining goodform and rhythm) for 20 seconds. Following this (and allsubsequent periods of activity in the workout) rest for 10seconds. When you rest, try to keep moving, keeping theworking bodyparts loose andmoving. Repeat this cycle eighttimesforatotalof4minutesperexercise.

HelpfulTerminologyActiveRecovery:Duringyour restor recoveryperiod, continue tomovebyshakingoutyourlegsorarmstohelpyourbodypumpbloodandoxygenbacktoyour fatiguedmuscles. You can also do some isometric holds, such as a plankpose.Performing isometricholds is alsoaway to increase thedifficulty levelofthetabataworkout.

BodyweightMovements:Anexerciseusingonlytheweightofyourbody.

CompoundMovements:Anexercisethatinvolvesmultiplemusclegroups.

DistanceTraining:Trainingyourbodytorunormoveatalowintensityoverdistanceforalongerperiodoftime.

HighIntensityIntervalTraining(HIIT):Traininginshortbutintenseburstsofenergyfollowedbyarestperiod.

IntervalTraining:Amethodof trainingwhere the athlete alternatesbetweentwoormoreexercises.

IsometricHold:Holdingajointandmusclegroupinoneposition.Duringthistypeofexercise,yourmuscleswillnot lengthenandcontract;theywillstaythesame.

MaximalAerobicCapacity (VO2Max):Themaximumamountofoxygenthe body can use during a specified period of (usually) intense exercise. VO2depends on one’s body weight and the strength of the lungs. Also known asmaximaloxygenconsumption,maximaloxygenuptake,andmaxVO2.

Plyometric: Also known as “jump training,” where themuscles aremade toexertmaximum force in short intervals, with the goal of increasing speed andpower.

Reps(orRepetitions):Thenumberoftimesyoucompleteanexercise.

Rest:The rest or recovery phasewhen an athlete stopsworking.Keeping therest shortandtheworkintensewill increase fitnessandfat loss.Duringtherestperiod, try to stay activebymoving around and shakingout tension.Thiswillhelpthebodyrecoversothatyoucanworkwithintensityagain.

Sets:Forthepurposesofthisbook,asetreferstocompleting10reps.Exerciseswilloftencallforaspecificnumberofsets.

Tabata:AmethodofHighIntensityIntervalTraining(HIIT)wheretheathleteworks for 20 seconds and rests for 10 seconds, repeating eight sets usuallyconsistingoffourmovements.

KEEPINGTIMEBecause so many of tabata’s advantages depend on youkeepingtoastrictscheduleofactivity,keepingaccuratetimeis doubly important. There are a variety of tools available tohelpyoukeeptimeduringyourworkout.Aclockwithasecondhand or any of the free timer apps available for mostsmartphones work perfectly well. If you’re looking to spendmoneyonagoodsportstimer, I recommendaGymbossTimer.Easy to use and extremely convenient, these are small, fullyprogrammablesportstimersthatcanattachtoyourbeltorsitonthefloor.Ifyouplanonincorporatingalotoftabatatrainingor interval work into your fitness regimen, I highly suggestpurchasingone.

BODYWEIGHTEXERCISES

AIRSQUATBeginwithyourfeetshoulderdistanceapart,withthetoespointingslightlyawayfromeachother.Sendyourhipsdown,andthenbackuntilyourhipcreasegoesbelowyourknees.Engagetheglutes tostandup.Duringthesquat,yourkneesshouldtrackoutoveryourtoes,butshouldnotpassthetoes.Whilesquatting,trytokeeptheweightinthemid-foot.Ifsquattingbelowparallelisdifficultforyoutoachieve,youshouldregularlypracticeperformingsquatsagainstawall.

ALTERNATINGLUNGESTEPLungeforward,thenback.Switchlegseachstep.Alwaysstayinthesameplace.

BEARCRAWLBeginonyourhands andkneeswithyourhandsdirectlyunderyour shouldersandthekneesrightunderthehips.Liftingyourkneestoabout6inchesofftheground,stepforwardwiththeleft foot,thentherighthand;therightfoot,andthenthelefthand.Stayinthispositionfortheprescribedtimeordistance.Keepyourhipslowandyourweightevenlydistributedbetweenthefeetandhands.

BENCHSTEPUPWITHKNEE/LEGRAISEStand facing a boxor benchof appropriate heightwith the feet together. Steponelegupontotheboxandfullyextendthathip.Asyoustandup,flexattheotherhip,drawing thekneeup ashigh asyoucan.Reverse thismovement tostepdown.Performthismovementholdingaweightifpossible.

BICYCLECRUNCHLayon your backwith yourhands behind yourhead.Bring your knees up toyour chest and extend one leg straight out. Keep your lower back flat on theground.Quickly bring your right elbow to your left knee, and then alternatesidesasquicklyasyoucan.

BOTTOMTOBOTTOMSQUATThis is performed exactly as an air squat, except that the rest portion of thismovementiscompletedatthebottomofthesquatposition.

BOXJUMP(ONBENCH)/STEP-UPFrom a standing position, swing your arms back, and then sweep the armsforwards, bringing both knees up and landing with your full foot on a box,bench, or other stable surface you can jumpon. Stand up fully, extending thehipsatthetop.Eitherjumporstepbackdown.

BRIDGELayonyourbackwithyour feetbetweenhip and shoulderdistance apart, andyourkneesbentatabout45degrees.Takeadeepbreathin,driveyourheelsintotheground,squeezeyourglutes,andthensendyourhipstowardstheskywhiletrying tomake your body into a straight line through the shoulders, hips, andknees. Keep the glutes tight, and continue to push the hips higher as yourflexibilityincreases.

BURPEEStandwithyour feet shoulderdistance apart.Fold at thewaist andplacehandsjust in front of and outside the feet. Jump or stepwith both feet back to theElbowPlankposition,performapush-up,andthen jumporwalkboth feetupclose to thehands as you sendyourhips straightup, and then standup. If thepush-upistoodifficult,youcantakeitoutuntilyoudevelopthestrength.

BURPEEBOXJUMPPerformaburpee,butinsteadofjumpingupandclappingaboveyourheadattheend,jumpuporstepupontoanappropriatesizeboxorbench.

BURPEELONGJUMPPerformaburpee,butinsteadofjumpingupandclappingaboveyourheadattheend,standwithbothfeethipdistanceapart.Sweepyourarmsback,andjumpasfarasyoucanwithoneleap.Performanotherburpeewhenyouland.

BURPEELUNGESTEPPerformaburpee,butinsteadofjumpingupandclappingaboveyourheadattheend,performalungestepwitheachleg.

BUTTKICKERSLeaningforward,runasquicklyasyoucan,whilebringingyourheelsasclosetoyourbuttocksaspossible.

DEADBUGLayonyourbackwithyourupperandlowerbackpressedintothefloorormat.Extend your legs and arms and lower them as close to the ground as you canwhilemaintaining a flat back.Raiseone armand theopposing leg slowly, andthenreturnthemtotheirstartingpositionasyouraisetheotherarmandleg.

DECLINEPUSH-UPPerform a push-up as usual, but keep your feet elevated off the ground. Thehigheryoucanliftyourfeet,themoredifficultthemovementwillbe.Aswithallpush-ups,keeptheabs,glutesandquadsengagedtobesureyouuseyourcore.

DEFICITPUSH-UPPerformapush-upwithyourhandselevatedontwostablesurfaces,whichallowsfor a deeper range of motion. You can use yoga blocks, two even-sizedkettlebells,ortwosamesizeddumbbells.Tomakethismovementmoredifficult,elevateyourfeetonastablesurface.

DIAMONDPUSH-UPPerformapush-upasusual,savethatyourhandsshouldbepositionedunderthesternum,withtheindexfingersandthumbstouching,intheshapeofadiamond.Touchyourchesttoyourhandswitheveryrepetition.

DIPSituateachairinawaythatitwillnotmove(youmayalsouseacouchoranyotherstablepieceoffurniture).Standinfrontofthechairwithyourhandsfirmlyplantedontheseatbehindyou,belowyourshoulders.Loweryourselfuntilyourshouldersdipbelowyourelbowsandyourarmsareat90degreeangles.Youmaysupport yourself with your feet on the other chair until you become strongenoughtoperformthismovementwithoutassistance.

Youmayalso siton the floorwithyour feet flaton theground,kneesbent,and your buttocks lifted off the ground. Lower your body down until yourbuttockstouchestheground,andthenpressbackup.

Ifyouareinatraditionalgymsettingthathasadipmachine,setthemachinetotheappropriateheight(lowenoughtouseyourfeetforassistanceshouldyouneedto,orhighenoughsothatyourfeetdonottouchtheground,ifyoudonotneedassistance).Beginningwithbotharmslockedoutandyourshouldersback,loweryourbodydownuntilyourelbowsareata90degreeangleor less, thenpressbackup.Trytokeepyourfeetpointedattheground.

Variationsofthisexerciseinclude:theCouchDip,FloorDip,TricepsDipandElevatedDip.

ELBOWPLANK

Beginbylyingfacedownwithyourelbowsdirectlyunderorslightlyinfrontofyour shoulders (yourhandsmaybeclasped togetheror slightlyapart).Liftyourhips so that your shoulders, hips, knees, and ankles are in a straight line.Tuckyourtailbonetowardsyournosetomakeyourbackflat.Tightenthequadsandglutes,andpullyourelbowstowardsyourtoes,asiftryingtofoldyourbodyinhalf,butdon’tletyourbodymove.Drivetheballsofyourfeetintotheground.Maintainbodytensionwhilebreathing.Theplankmayalsobeperformedonthehands,avariationwhichwillbereferred to in thishandbookas theTallPlank.Thedifferencebetween the twomovements is that, in theTallPlankposition,thehandsaredirectlyundertheshoulders.ThinkoftheTallPlankasthe“top”ofthePush-UpandMountainClimbersmotions.

FLUTTERKICKLayonyourbackwithyourhandsplacedunderyourlowerglutes,keepingthetailboneelevated.Keepyourfeet3to6inchesofftheground.Repeatedlyraiseonefootabout6inchesandlowertheother.

GRAPEVINEORKARAOKESTEPWith your arms straight out to the sides, cross your left foot over the right,steppingoutwiththeright,andthencrosstheleftfootbehindtheright,steppingoutwiththeright.Continuemovingtotheside,andthenrepeatbyleadingwiththeoppositefoot.Thismovementopensandstretchesthehipsandhelpsincreaseagilityandspeed.

HANDRELEASEPUSH-UPPerformapush-upasusual,butatthebottomofthepush-up,whenyourchesttouches theground, liftbothhandsoff theground.Donotwormatallon thewayup;keep themovementcompletely strict,usingyourarmsandcore to liftyourbodyofftheground.

HANDSTANDHOLD

Place your hands firmly on the floor, about shoulder distance apart,with yourfingertips spread apart. Walk your feet towards your hands until you are in atriangularposition.Stretchoneleguptowardstheceilingbehindyouandtrytokickoffwiththeother,onlygoingasfarasyouarecomfortableinthisposition.Ifyoufeelokaywithkickingyourfeetoveryourhead,continuetokickupuntilyouareinafullhandstandpositionwithyourbacktothewall.Trytomaintainthesamebodypositionaswhenyouare in theElbowPlank,withthe tailbonetucked and the abs and glutes engaged. Performing a proper handstand is acombinationofbothbalanceandstrength.

HANDSTANDPUSH-UPTherearemanyvariationsofhandstandpush-ups.Abasicwaytogetstartedistoplace avery firmmator cushionunderwhereyourheadwill touch toprotectyourheadandneck.Thismovementshouldonlybedonewithcompletecontrolandconsideration foryour safety. Ifdone incorrectly, thismovementcancausesevereneckinjury.Begininthehandstandposition;loweryourheadtowardsthemat so that itcomes intocontactas the topofa three-point trianglewithyourhands.Touchthetopofyourheadtothemat,andthenpushbackupwithyourarms.Youcanbeginpracticingthismovementbyloweringyourselfasfarasyoucanwithcontrolthenpushingbackup.Gradually,yourstrengthwillincreaseandyouwillbeabletoachieveafullhandstandpush-up.

HIGHKNEESHoldyourhandsatwaistheightorhigher.Takingshort,quicksteps,pumpyourkneetoyourhandandthenquicklyrepeatontheotherside.Thefocusofhighknees shouldbeon taking a lotof veryquick steps in a shortdistance,notontakingafewstepsoveralongdistance.

HOLLOWBODYLayonyourbackwithyourhandsextendedbehindyourhead.Withyourarmsfullyextendedbehindyou,grabananchor, likeaheavykettlebellorapieceoffurniture thatwillnotmove.Liftyour legs straightup in theair,pressingyour

upperandlowerbackflatontheground,andslowlyloweryourfeet,maintainingthepositionofyourback.Keepyourlegsaslowaspossibleandyourupperandlowerbackflattotheground.Starttopressthehandsintotheanchorasthoughyouweretryingtoliftitstraightuptotheceiling,butdonotmoveit.Thiswillengage your arms, lats and upper abdominals, making the movement moredifficult.

HOLLOWBODYLEGLIFTOnceyouachievetheHollowBodyposition,slowlyraiseandloweryourlegs.

JUMPINGLUNGEFrom the bottom of the lunge position, jumpwith both legs and land in thelungepositionwiththeoppositelegforward.Atthetopofthismovement,bothlegsshouldbestraight,causingyoutojumphigher,insteadofkeepingyourlegsbentandnotjumpingveryhigh(whichwillbeeasier,butnotveryeffective).

JUMPINGSQUAT/JUMPINGAIRSQUATStandwithfeetshoulderdistanceapartwiththetoespointedslightlyout.Pullthehipsdownandbackuntilthehipcreaseisbelowtheknee.Launchyourselfintothe air, fully opening your hips at the top of the movement. Land with feetshoulderdistanceapart,resettingthefeet ifneeded,andrepeat.Besuretokeepthe knees tracking out over the toes. If you ever have knee pain during thismovement,switchtoregularairsquats.

LONGJUMPWithyour feethipdistance apart, swingyourwayback, and then sweep themforwardasyoujumpasfarasyoucanwhilelandingwithyourfeetoutinfrontofyou.

L-SITPlacetwostable,non-slipchairsfacingtogether.Placeyourhandsonthechairs,with your hands under your shoulders, and in line with your hips. Begin byliftingthekneesupandfeetofftheground,thenattempttostraightenthelegs.Trytokeepyourhipsinlineorslightlybehindyourarms.Ifyoucannotgetyourlegsstraight,keeptrying!Justkeepthekneesashighaspossibleandkeeptryingtostraightenthelegs.Asyougetstronger,thiswillimprove.

LUNGEStandwith feet hip distance apart.Take a big step forwardwith one foot andplantthefrontfootfirmlyontheground.Loweryourbody,touchingyourbackkneetotheground(ifyouareable).Keepyourfrontkneeovertheankleatalltimes. Press your body off the groundwith the front foot and bring both feettogether.Repeatonboth sides forone repetition. If youwant todo thiswithweights,youcanholdoneinfrontofyourchest,ortwoineitherhand.

MOUNTAINCLIMBER/GRASSHOPPERBeginintheTallPlankpositionwithyourhandsdirectlyunderyourshoulders,withtheshoulders,hips,andanklesallinastraightline.Bringyourleftkneetotheoutsideofyour leftelbow ifyour flexibilityallows for it (ifnot,bring it asclose to the elbow as possible). Then, launch both legs in the air to switchpositions,landingwithyourrightkneeoutsideyourrightelbow.

Increase or decrease the intensity of this movement by performing themovement quickly or slowly. For an additional challenge, you can tryGrasshoppers, which are performed similarly to the Mountain Climber, butinsteadoftouchingyourkneetotheelbowonthesamesideyoubringthekneeunderthebellyandtouchittotheoppositeelbow.

ONE-LEGBRIDGEWhileinthebridgeposition,liftonefootoffthegroundandpointitstraightupto the ceiling.Keep the opposite foot flat on the ground.Alternate sides each

interval.

ONE-LEGPUSH-UPPerform push-ups as normal, but with only one leg on the ground. This willtargetthecoreandabdominalsmorethanatraditionalpush-up.

PLANK-UPFromanElbowPlankposition,placeonehandflatontheground,thentheotherhand flat on the ground, and fully extend both arms. Lower yourself back toElbowPlankpositioninthesamewayyougotup.

PLANKWALKOUTAssume the top of a push-up position with your hands directly under yourshoulders,andyourears,shoulders,hips,kneesandanklesinastraightline.Ifthisisalreadydifficult,youmaystophere.Toproceed:maintainingyourbodyinthisposition, take small stepswithyourhands in frontofyourbody.Getas lowasyoucanbywalkingyourhandsstraightoutinfrontofyouwhilemaintaininganeutral backposition.You shouldnothave any lowerbackpain. If youdo, itmeansthatyouloweredyourhipsandarenotmaintaininganeutralspine.

PLYOPUSH-UPPerformapush-upasusual,butoutsideyourhandsshouldbetwoevenblocks,orraised platforms that are totally stable. Note that the higher the height of theblocks,themoredifficultthemovement.Whenperformingthepush-up,explodefromthebottomofthepush-upand landwithbothhandsontopof theraisedplatforms, instead of on the ground. This should be an explosive jumpingmovementwithyourhands,notastep.Walkorjumpyourhandsbackdowntotheground,andrepeat.

POWERSKIPSkipthesamewayyoudidasakid,butwitheachstridebringyourkneeashighinto the air as you can, utilizing a pumpingmotionwith the opposite arm topropelyourbodyasverticallyasyoucan.

PUSH-UPBegin in the Tall Plank position with your hands aligned directly under yourshoulders, fingertips pointed away from each other.The shoulders, hips, kneesandanklesshouldallbeinastraightline.Asyouinitiatethedescent,theelbowsshould travel backwards, with the upper arms staying as close to the body aspossible.

Maintainfullcoretensionfortheentiretimeyouaredescending.Yourbodyshould traveldownwardsuntil your arms are at90degree angles,oruntil yourchesttouchestheground.Ifatanytimeyoulosecoretensionandareunabletomaintain the straight line through the shoulder, hip, and ankle line, you havegonetoodeepintothemovement.

REVERSELUNGELungeone legbackbehindyourbody,andthenstep forward.Thesearemuchmorestablethanforwardlunges,asyourcenterofgravitydoesnotchange(asitdoeswithotherlungesteps).Youmayholdaweightforanadditionalchallenge.

REVERSESITUPLayingflatonyourback,bringyourkneesupsoyourthighsareat90degreestoyour torso and fully extend your legs over your hips.Raise your hips off thegroundasifyouaretryingtotouchtheceilingaboveyouwithyourtoes.Loweryourhipsbacktothegroundwithcontrol.

RUNBACKWARDSRunning backwards is exactly as it sounds. It helps improve coordination and

agility, uses your normal running muscles differently, and forces your foot tostrike the ground in a different manner. If you are nervous about runningbackwards, begin by running backwards up a hill. This will force you to runslowerandincreaseyourconfidenceinthismovement.Plus,ifyoutripandfallbackwards,youwillbeclosertotheground.

SIDEPLANKBegin in the ElbowPlank position but lift your left arm off the ground, untilyourtorsoandhipsareata90degreeangletotheground.Extendyourleftarmtowardstheceiling.Ifthisisdifficult,youcantakeyourleftlegandplaceiteitherinfrontoforbehindtheotherleg.

SITUPLayonyourbackwithyourkneesbutterfliedoutandthebottomsofyourfeettouching.Holdakettlebellupsidedownandbythehornsinfrontofyourchest.Situpuntilyourshoulderpassesthehipcrease.

SPIDERMANCRAWLBeginonyourhandsandkneesandliftyourkneesabout6inchesofftheground.Keeping the hips low, step forward at the same time with one hand and theoppositeleganddoapush-upgettingyourchestaslowtothegroundaspossible.Push back up, and then step forward with the other hand and opposite foot.Continuetowalkforwardinthisfashion.

SPIDERMANPLANKBeginineithertheElbowPlankortheTallPlankposition.Withaneutralspine(noarchinthelowback,keepingthetailbonetucked)bringyourkneetoyourelbow or the upper arm, and push the knee into the arm as hard as you canbeforereturningthelegbehindthebody.Repeatontheotherside.Ifyoucannotreachyourkneetoyourelbow,getitascloseasyoucan.

SPLITSQUATThisexercisecanbeperformedwithaweight,buttryitwithoutaweightfirsttotest your strength and ability during this movement. Stand with your feettogether,andthenjumponelegforwardandonelegback,flexingatthekneesand lowering your hips. Do not allow your knee to crash into the ground(although it may gently touch the ground if you can control themovement).Immediatelyreversethemovement,switchingthepositionofyourlegs.Youmayreturntostandinginbetween.Tomakethemovementmoredifficult,yourlegsshouldbestraightatthetopoftheswitch,withouttouchingtheground.

SPRINTRunas fastasyoucan.Asyoufatigue,yourpacewill slow,buttrytohityourtopspeedatyourcurrentfatigueleveleachtime.

SQUATJACKStandwithyourfeettogether,andyourhandsbehindyourhead.Sendyourhipsbackasyoujumpyourfeetouttoaboutshoulderdistanceapart,andthenjumpyourfeetbacktogetherandstandupcompletely.

SQUATTHRUSTBegin in a standing position. Bend at the waist and place both hands on theground,directlyunderyourshoulders.Kickbothlegsback,sothatyourbodyisinastraightlinegoingfromtheshoulder,throughthehipsandankles.Jumporwalkyourfeetbackupoutsideyourhandsandstandupcompletely.

STEPUPFrom a standing position, flex at the hip, bringing one foot up on the box orbench.Standup,fullyextendingthehipsatthetop.Stepbackdownandrepeatwiththeotherleg.

SUPERMANLie on your stomach with your arms fully extended in front of you, whilesimultaneously raising your upper torso and your thighs off the ground. Keepyour shoulders pulled down and backwhile fully engaging your glutes. If youcannotraisetheshouldersandthethighsatthesametime,firstraisetheshoulders,andthenraisethethighs.Eventuallyyouwilldevelopthestrengthandflexibilitytoraisebothsimultaneously.

TAPPINGPLANKFromanElbowPlankposition,reachoutinfrontyoufullyextendingyourarmtotouchatargetatleastforearmsdistanceawayfromyou.

TUCKJUMPBeginwith your feet hip distance apart, holding yourhands in front of you ataboutwaistheight.Bendatthekneesanddipdownslightly,drivingyourfeetoffthegroundanduptowardsyourhands.Trytotouchyourkneestoyourhands.Re-extendyour legsand landontheballsofyour feet.Makecertain toabsorbtheshockofthelandingbybendingyourknees.Trytokeepyourweightintheballsofyourfeet;donotslamyourheelsintotheground.

TheTuckJumpismeanttoserveasasubstitutionforjumpingrope.YoumayjumpropeinanyplacewherethisbookcallsforTuckJumps.

UPHILLSPRINTSprintupahillasfastasyoucan(thesteeper,thebetter).Ifyoudonothaveahillavailable,youcanrunupstairsorsimplysprintonflatground.

V-UPLieflatonyourbackwithyourarmsandlegsextended.Keepingyourbuttocksontheground,touchyourfingerstoyourtoesbyfoldingyourbodyinhalfatthewaist.Ifthisistoodifficult,beginbytouchingyourknees,thenankles,andtoes

whenitbecomeseasier.

WALKINGLUNGETakecontinuousforwardlungesteps,alternatingsideseachstep.Youmayholdaweightforanextrachallenge.

YOGAPUSH-UPBeginby lyingon thegroundwithyourhandsunderyour shoulders andyourfeethipdistanceapart.Pushupoff thegroundandestablishastrongTallPlankpositionwithyourears,shoulders,hips,andanklesallinastraightline.Pullyourchest back towards your knees, creating a triangle position with your body.Lookingstraightaheadorslightlyup,sendyourchesttowardsthegroundwithascoopingmotion, keeping your hips elevated. As your chest gets closer to theground,bringyourhipsinlinewithyourshouldersandankles,andthenlieonthe ground. Point the toes back and press your upper body up, keeping yourshouldersbackandusingthetrapstokeepyourchestup.Loweryourtorsobacktotheground,takeadeepbreathin,andpressbackupintotheTallPlank.

MINIMALGEAREXERCISES

BENTOVERROWStandwith feethip to shoulderdistanceapart.Bendat thewaist,maintainingaflat (neutral) backposition.Hold twodumbbells directlyunder your shoulders.Keeping your shoulders down and back and your eyes straight ahead, row thedumbbellsupuntiltheygetasclosetoyourchestaspossible.Slowlyreturnthemtothestartingposition.

DUMBBELLBENCHPRESSLie on a flat benchwith dumbbells resting in your hands on your thighs.Useyour legs to help bring the dumbbells right next to your shoulderswith palmsfacingforward,awayfromyourbody.Takeadeepbreathinandbreatheoutasyou use your chest to press the dumbbells overhead, until you achieve fulllockoutofyourarms.Breatheinasyoulowerthedumbbellsbacktothestartingposition.

DUMBBELLFLYLieonaflatbenchwithadumbbellineachhandandrestingonyourthighs.Useyourthighstohelpraisethedumbbellsoveryourshoulders,butkeepyourarmsslightly bent. Lower the dumbbells away from each other as you breathe in.Whenyoufeelastretchinyourchest,breatheoutandreturnthedumbbellstothestartingposition.Trytomaintainthesameangleinyourarmsthroughoutthemovement.

DUMBBELLHANGCLEAN

FortheDumbbellHangClean,thedumbbellsarehangingatyoursidesineitherhand.Bend at theknees andhingeyourhips, driving thedumbbells up to theRackPosition.Holdthedumbbellsintherackduringtherestperiod.

DUMBBELLSUMOSQUATHoldadumbbellatthebasewithyourarmsstraight.Yourlegsshouldbewiderthan shoulder distance apartwith the toes pointed away fromeachother at anangle.Yourarmsshouldnotmoveduringthisexercise.Asyoubreathein,bendattheknees,sendingthehipsbackanddownuntilyourthighsareparalleltothefloor. Breathe out as you stand up, squeezing the glutes and abs and drivingthrough theheels as you return toyour startingposition.You shouldmaintainperfectpostureandaneutralspineduringallpartsofthismovement.

FORWARDLUNGEWITHTWODUMBBELLSPerformed the same as a Reverse Lunge but step your working leg forwardinsteadofbackwards.

JUMPROPEHoldaproperlysizedjumprope(whenyoustepontheropewithonefoot,bothhandlesshouldreachuptoyourarmpits)ineachhand.Swingtheropeoveryourheadandjumpoverit.Averyefficientwaytodothis is tokeepyourhandsatwaistheightandspintheropeusingonlythemomentumfromthewrists.

LATERALRAISEPickupapairofdumbbellsandstandwithtorsovertical,withthearmsslightlybentand thepalms facing in.Without swinging thedumbbells,andwithhandstiltedslightlyforward,liftthedumbbellsuntilyourarmsareparalleltothefloor.Lower the dumbbells back to the starting position. You may perform thisstandingor seated.Always choose aweight that allowsyou tomaintainproperform.

OVERHEADWALKINGLUNGEHold a dumbbell (or a plateor kettlebell) over yourheadwith twohands andlungeforward,alternatinglegseachstep.

PULL-UPWithyourpalmsfacingawayfromthebody,grabapull-upbarwithyourhands(aboutshoulderdistanceapart).Hangfromthebar,stayingactiveintheshouldergirdle.Pullyourselfuptowards thebaruntilyourchestalmost touchesthebar.Maintain aneutral bodyposition throughout thismovement, engaging the abs,glutesandquadstheentiretime.Therearemanyvariationsofthepull-up,sofeelfreetoexperiment.

REVERSELUNGEWITHWEIGHTSStandholdingapairofdumbbellswithyourfeettogether.Keepyourshouldersbackanddownandyourheadup.Takea stepbackwardwithone leg, landingtheballofyourfootontheground,bendingbothkneesandloweringyourbackknee to the floor (if you can do itwith control). If not, stop before you losecontrol.Standbackup,drivingthroughthemid-footandheelofyourfrontlegandtheballofthefootofyourbackleg.Returntoastandingpositionanddothesamethingontheoppositeleg.Forthesafetyofyourknee,thekneeofthefrontleg should stay over the ankle, and should never track out past the toes andshouldnotfallinward.Ifthishappenstoyou,trytolightenuptheweightorusenoweightsatall.

SEATEDBICEPCURLSitontheedgeofaflatbenchwithadumbbellineachhandandthearmsfullyextended,withyourpalmsfacingyourbody.Maintaininglittletonomovementintheupperarms,curlthearmsup,turningthepalmsawayfromeachotherasyoudothenslowlyreturnthedumbbellstothestartingposition.

SHOULDERPRESSThis movement may be performed either seated or standing, and can utilizedumbbells (or other weights such as barbells or kettlebells). Dumbbells andkettlebellsallowforamorenaturalshoulderposition.Froma standingpositionwithdumbbells, standwithyour feetunderyourhipsandthedumbbellsnexttoyourshoulderswiththehandsfacingforward.Takeadeepbreathin,engagethequads,glutesandabdominals,andpressthedumbbellsstraightupuntiltheytouchatthetop.Lowerthedumbbellsdown,maintainingcontroltheentiretime.

WEIGHTEDLUNGEHolddumbbells (orkettlebells) in theRackPositionoratyour sidesand lungeforwardorbackwards.

KETTLEBELLEXERCISES

KBCLEANHoldoneortwokettlebells.StartingfromtheRackPosition,hikethekettlebellbackbetweenyourlegs,loadingupthehamstringsandglutes.Then,driveyourhips forwardandbring thekettlebell in the straightest linepossible,backto therackposition.Ifyouusetwokettlebells,hikebothbackbetweenthelegsatthesametime.Withdumbbells,touchthebelltothefloorandusethehipstodrivethebellbackuptotherackposition.

KBCLEANANDPRESSPerformaClean,followedbyaStrictPress.

KBCLEANANDPUSHPRESSPerformaClean,followedbyaPushPress.

KBCLEANANDTHRUSTERPerformaClean,andthenperformaThruster.

KBDEADLIFTStandwithyourfeetshoulderdistanceapart,withthekettlebellhandlecenteredbetweenyourheels.Hingeatthehips,keepingyourweightinyourheels.Yourshouldersshouldstayback,withtheneckandspineinaneutralposition,alwayslooking straight ahead, not up or down. Grab the kettlebell with both hands,keeping the arms straight.Breathe in through the nose, tightening the abs and

glutestocreatetensionthroughyourwholebody.Squeezeyourglutesanddrivethroughyourheels.Fullyextendyourhipsandkeepyourabs,glutes,andquadstight.Standupstraightatthetop,anddonotleanback.Descendbyhingingatthehips,sendingthehipsback.Bendyourkneesandlowerthekettlebellbacktothefloorbetweenyourfeet.

KBFRONTSQUATHoldoneor twokettlebells in theRackPosition.Standwith feetbetweenhipand shoulder distance apart.Take a deep breath in, then bend your knees andsendyourhips slightly down, thenback.Continue to send thehips down andbackuntilyourhipcreasegoesbelowtheknee.Keepyour shouldersbackandchestup.Thekneesshouldtrackoutoverthetoes,butnotgooutpastthetoes.

KBGOBLETSQUATHoldakettlebellbythesidesofthehandles(bythe“horns”)andstandwithyourfeetapproximatelyshoulderdistanceapart,withtoespointedslightlyawayfromeachother.Takeadeepbreathin,holdyourbreath,andfirmupyourabs.Sendyourhips down and thenbackuntil yourhip crease goes belowparallel.Yourbackshouldmaintainaneutralposition,notroundinginthe lowerbackasyoureach the bottom of this position. If you cannot achieve this position, do notsquataslowandworkonhipmobilityuntilyoucanachievethispositionsafely.

KBHANGCLEANThis is performed exactly the same as a kettlebell or dumbbell Clean, but thekettlebell is cleaned from a dead hang position halfway between the knee andankle;thereisnoextrabackswing.Useonlyyourhipstodrivethekettlebellupfromastationaryposition.

KBONE-LEGDEADLIFTTheOne-LegDeadLiftcanbeperformedbyholdingonekettlebell infrontofyouwithbothhands,orwithtwokettlebellsatyoursides(withonekettlebellin

eachhand).Whenusingonekettlebell,beginwiththebigtoeofyourworkinglegpointed

directlyatthekettlebell.Thetoeorshoemaybetouchingthekettlebell;justbecarefulwhensettingthekettlebellbackdown!

Whenusingtwokettlebells,beginwiththecenterofthehandlesinlinewithyourmid-foot. Stand tallwith your shoulders back.Hinge at thehips, sendingthembackaswiththeregularDeadLift.However,sendyournon-workingfootback as you fold at the hips and bend at the working knee. Throughout themovement,thehipsshouldremainlevel;donotliftthehipofthenon-workingleg.

Continuetobendatthekneeandsendyourbuttocksbackuntilyouestablishagripon thekettlebell (or kettlebells).Take a sharpbreath in through thenose,tightentheabs,andlift thekettlebell(s) fromthegroundusingtheglutesoftheworking leg.At the topof the lift,yourquads,glutes, andabs shouldbe tight,withtheshouldersbackanddown.Descendto thegroundbysendingthehipsback,bendingattheknee,andreturnthekettlebell(s)totheexactsamespottheystartedin.

KBPOWERSWINGBegin as with a regular KB Two-Handed Swing. Hike the kettlebell backbetween your legs until your forearms touch your inner thighs.Drive throughtheheels, and standup, launching thekettlebell tochestheight, and thenbackbetweenthelegsagainuntiltheforearmstouchtheinnerthighs,andbackagaintotouchthefloorinfrontofyou.

KBPRESS/STRICTPRESS/OVERHEADPRESSHoldoneortwokettlebellsintheRackPosition.Takeasharpbreathinthroughthenose,engagingthequads,glutes,andabs(forfullbodytension).Squeezethekettlebelltightandmakeafistwithyourrestinghand(whichwillhelptoengageall of the upper body muscles necessary for this movement). Slowly press thekettlebellslightlyoutonadiagonal,thenupuntilyourarmreachesfullextension.Thearmshouldbelockedoutandtheshoulderpackedanddown,creatingspacebetween your bicep and ear. After reaching the top, the kettlebell should bestable and not wobbling around. Keep the body tight, then slowly lower the

kettlebellbackdowntotherackposition.

KBPUSHPRESSHoldoneortwokettlebellsintheRackPosition.Takeasharpbreathinthroughthenose.Slightlybendattheknees,quicklydippingthebodydownwithtorsoupright,andthenimmediatelydrivethroughtheheelsandextendthehips,usingthe legs to drive the kettlebell overhead. Use the abs and glutes for thismovementbystronglyengagingthemasyouextendthehips.Afterlockingoutthe kettlebell, lower theweight back to the rack position. Take another deepbreathinandrepeatasnecessary.

KBRACKHOLD(RACKPOSITION)Holdoneortwokettlebellsordumbbellsinyourhandsjustundershoulderlevel,withyourwrists straight andelbows tight to the rib cage.Withkettlebells, theball part of the bell should be resting on your wrist and upper pectorals; forwomen,thewristmaybefartherawayfromthechestforcomfortandsafety.

Thisisthepositionfromwhichyoushouldpress.

KBRENEGADEROWPlacetwokettlebellsofthesameweightshoulderdistanceapart.BegininaTallPlank position with your hands on the kettlebells. Row one kettlebell to thechest,thentheother.Rowingonceontheleftandonceontherightconstitutesone rep.Tomake thismovement easier, place your resting hand on the floorinsteadoftheotherkettlebell.

KBRUSSIANTWISTSitonthefloorwithyourkneesbent.Holdthekettlebellbythehornsinfrontofyourchest.Rotateyourshouldersandtorsototheleft,asthoughcrunchingtheright shoulder to the lefthip.Bring thekettlebell and torsoback to thecenter,andthenrotatetotheright,touchingthekettlebelltothegroundonbothsidesofthebody.Touchingthekettlebelltothegroundonceontheleftandonceon

therightconstitutesonerep.Toincreasethedifficultyofthismovement,elevateyourfeetofftheground.

KBSNATCHBegin aswith a regularOne-Handed Swing.Use a very forceful hip thrust tohike the kettlebell up.When the kettlebell reaches about belly button height,begin to abbreviate the arcof the swingbypulling the elbowhigh and to theoutside, as with the One-Hand High Pull. Punch through the handle so thekettlebelllandsonthebackofyourwrist.Whenallofthetimingworksperfectly,thekettlebellshouldlandonyourwristattheexactsamemomentthatyourarmlocksoutoveryourhead.Atthetopofthemovement, theshoulder ispacked,andthebicepisnexttotheear,notbehind.Thewristshouldbestraight.

Tosendthekettlebelldown,relaxandbendthearm,allowingthekettlebelltorolloffthewrist.Ataboutbellybuttonheight,hikethekettlebellbackstrongly,sending the hips back. This is especially important with the Snatch because astrong backswing allows you to recruit the glutes and hamstrings. Use a verystronghipsnaponthenextrep.Besuretobreatheoutstronglywhenyouopenthehipstopowerthekettlebellupintothetopofthemovement.TheSnatchisanall-overbodymovement,buttheengine(aswithmostoftheswingmovements)isthehips!

KBSWINGBeginwithyourfeetapproximatelyshoulderdistanceapartwiththetoespointingslightlyout.Thekettlebellsshouldbeabout8to12inchesinfrontofyourtoes.Withyour shouldersback anddown,hinge at thehips, as you sendyour armsdownandback.

Reachoutandgrabthekettlebellhandlewithtwohands.Inthisposition,yourknees shouldbedirectlyoveryour ankles,which shouldcreate tension inyourhamstringsandglutes.Thisactionwill“load”thesemusclegroups,gettingthemready to fire.Takea sharpbreath in through thenose;hike thekettlebellbackbetweenyour legswithyour latmuscles,until your forearms touchyour innerthighs. Immediately snap the hips forward by tightening the abs, glutes, andquads, fully opening the hips at the top of the swing. As the gravity of thekettlebellbeginstotakeitbackdown,engageyourlatstospeedupthekettlebell

asitcontinuestowardsyourhips.Whenyourupperarmstouchtheribcage(thekettlebellwillbeclosetothehipsatthistime),hingeatthehips,sendingthehipsbackward, and the kettlebell back above your knees (never below the knees).Whenyoureachtheendofthebackswing,drivethekettlebellthroughthelegsagain and fully extend the hips to complete the second swing, launching thekettlebellforwardandupagain,usingthepowerofyourleg,hip,andabdominalmuscles.

Thekettlebellswingcanbeperformedwithonehandaswell.Theone-handedswingisperformedinexactlythesamewayasthetwo-handedswing,butusingonly one hand. When you hike the kettlebell back between your legs, the“resting”arm shouldmimic thispattern, sweepingaway fromandbehindyourbody.Asthekettlebellswingsup,thishandshouldtravelinthesamedirectionasthekettlebellandwillmeetthe“working”handatthetopoftheswing.Thiswillhelpyoukeepyour shoulders squareat the topof the swingandwillgiveyousomethingtodowithyourrestinghand.

KBTHRUSTERTheThrusterisapowerful,all-overbodymovementthatisacombinationofaKBFrontSquatandaKBPushPress.Itshouldbeperformedwiththesamehipspeedof theKBSwing; but, insteadof a front-to-backmovementof thehips,youdrivethehipsstraightuptolaunchthekettlebelloverhead.

BeginwithoneortwokettlebellsintheRackPositionandloweryourselftothebottomoftheKBFrontSquat.Atthebottomofthesquat,beginacceleratingthehipsstraightup.Drivethroughtheheels,forcefullyengagingtheabdominalsand theglutes, and launch thekettlebell(s) straightoverheadby transferring thespeedofthehipsintothekettlebell(s).EndatthetopofthePushPressposition,withthekettlebellsstableandtheshoulderspacked.

If you find you are leaning back at the top of this movement or areexperiencinglowerbackpain,thekettlebellsyouareusingaretooheavy.Trytokeeptheabstighter,orlowertheweightofthekettlebellsifyouneedto.Asyourstrengthand techniquedevelops,youwill increase theweightand speedof themovement.Donotletyourheelscomeofftheground.

KBTWO-HANDHIGHPULL

TheKBTwo-HandHighPull is executedexactly as theTwo-HandedSwing,butontheupswing,whenthekettlebellreachesthebeltlevel,pullthekettlebellinwithtwohands,sendingtheelbowsoutandhigh.Thehandsshouldtouchorcomeclose to touching thechestat sternumlevel.Punchthekettlebellquicklyoutanddownbackwhere itcamefrom,thenhikethekettlebellbackbetweenthekneesaswiththebackswingoftheregularTwo-HandedSwing.Besuretomaintain a firm grip on the kettlebell during this movement; do not let thekettlebellflipupandhityouintheface!

KBWIDELEGDEADLIFTBeginwithaloadedbarorkettlebellonthefloorinfrontofyou.Pullthebartoyourshins(almosttouching)orbringthekettlebellcenteredbetweenyourmid-foottoheel.Hingeatthehipsandgripthebardirectlybelowyourshoulders.Atthebottomof themovementkeepyour shouldersback,headandneckneutralwiththeeyeslookingstraightahead.Tostandup,takeadeepbreathin.Asyoubreathe out, drive through the heels, engage the hamstrings, glutes, andabdominals, and fully extend the hips. Return the weight to the ground byhingingatthehipsandcontrollingtheweightallthewaydown.

GYMEXERCISES

BACKEXTENSIONOntheBackExtensionmachine,withyouranklesunderthefootpadsandupperthighsacrossthewidepad,bendatthewaist,keepingyourbodystraight.Thereshouldbenoroundingoftheback.Youmayholdaplateifyouwouldlikeextraresistance.Bendforwardasfarasyoucanwhilemaintaininganeutrallowerbackuntilyoufeelastretchinyourhamstrings,andthenraiseyourtorsobackuptoyourbeginningposition.Toavoidinjury,donotroundyourbackatanytimeforthismovement,eventogetincreasedrangeofmotion.

BARBELLBACKSQUATUse a squat rack (adjusted to the proper height) and place a weight that isappropriate forabout10 to15repetitions (a relatively lightweight)on thebar.Step under the bar and place the bar on your back so that it rests on yourtrapeziusmuscles.Placebothhandson thebar inaposition that is comfortablefor your shoulders. Yourwrists should be straight, and both your thumbs andfingersshouldbeon topofthebar.Thiswillkeepyousafeincaseyouneedtoreleasethebarmid-squat.Yourfeetshouldbeaboutshoulderdistanceapartwiththetoespointedslightlyout.Takeadeepbellybreathinandholdit.Loweryourhipsandsendthembackwards,maintainingaflatlowerbackatthebottomofthesquat position. You can check this using a mirror, smartphone with videorecorder,orbyaskingafriendortrainer.Youshouldatleastbreakparallelifyourmobilityallowsforit.Breatheoutandengagetheglutesandabdominalstostandup.

BARBELLHANGCLEANSDeadlifta loadedbarbellandstandupstraight.Thisisthehangposition.From

here,quicklysendthehipsback,andthendrivethemforwardasyoushrugbothshouldersuptoyourears.Drivingyourhipsforwardintothebarbell,pullitupquicklywith the elbows high and outside, and then dip your body down andsend your elbows forward to catch the barbell in the Rack Position. As thebarbelllandsclosetothecollarbones,slightlyloosenyourgriponthebar,asitisdifficultforsomepeopletoachievethispositionwithatightgrip.

HANGCLEANWITHBARBELLStandwith feet shoulderwidth apartwith anoverhandgripon abarbell and aneutralspine.Bendatthekneesandhipsandexplosivelyextend(open)thehips,shruggingyourshouldersuptowardsyourears.Whenyourhipsarefullyopen,shrug your shoulders and flex your arms quickly, driving the elbows up andforward.Receive the bar in the front squat position.Depending on howhardyoudrivewiththehips,thedepthofthesquatmayvary,butyouwillhavetogetaslowasyouneedtoinordertocatchthebar.Standupwithyourcoreengagedandelbowsup.Lowerthebarbacktothehangpositionandrepeat.Thisisnotabicepcurl;itshouldusemorelegdrivethanarmpull.Whenyoutransitionfromthehangingpositiontotherack,youwillhavetoloosenyourgriponthebartoallowittoslidethroughyourhands.

INCLINEPRESSSitonaninclinebenchwithtwodumbbellsrestingonyourthighs.Useyourlegstohelppushthebellsintopositionoveryourshoulders,withyourpalmsfacingawayfromyourbody.Takeadeepbreathin,andthenbreatheoutasyoupressthe bells straight up, achieving full lockout at the top of themovement.Withcontrol,lowertheweightsbackdowntoyourchest.Forsafetypurposes,donotdropthedumbbells;lowerthemfirsttoyourthighs,andthentotheground.

LATERALJUMPStand next to a cone, hurdle, barbell, dumbbell, kettlebell or other object ofappropriate height. Standing on either one leg or two, hop sideways over theobject,andthenimmediatelyhopbacktothestartingposition.Ifusingoneleg,

remembertoalternatewitheachround.

LATPULLDOWN(NARROWGRIP)Use the same bar and technique aswith the Lat PullDown (WideGrip), butyourhandsshouldbeplacedatcloserthanshoulderdistance.

LATPULLDOWN(WIDEGRIP)SitatthePull-Downmachinewiththewidebarattachedtothepulley.Besurethemachinefitsyourbody.Grabthebaratwiderthanshoulderdistance.Withyourchestupandshouldersbackanddown,pull thebardownuntil it touchesyourupperchest.Yourtorsoshouldnotmoveasyoupullthebartowardsit.

LEGCURLAdjusttheLegCurlmachinesoitfitsyourbody;thepadsshouldbearoundyourankles.Holding the supporthandles,breatheout asyou lift thepads, flexingatthe knee, lifting the pads as close to your buttocks as possible. Lower the legwhilemaintainingcontrolovertheweight.

LEGPRESSWITHTOESOUTOn a Leg Press machine, place your legs on the platform at about shoulderdistanceapartwiththetoespointedoutatanangle.Holdtheplatforminplaceasyoulowerthesafetybarsandfullyextendyourlegswithoutcompletelylockingouttheknees.Yourtorsoshouldbeata90degreeangletoyourlegs.Breathingin,lowertheplatformuntilyourkneesarebentata90degreeangle,thenpushwithyourheelsandextendyourlegs.Lockthesafetypinsoncecompleted.Takeeverysafetyprecautiontoavoidinjury.

ONE-LEGSQUAT(PISTOLSQUAT)Ifyoufindthatyoucandomanytwo-legbodyweightsquatsinarow,youmay

want to attempt a one-leg, or pistol squat. As simple as it sounds, it is verydifficult. Stand onone foot, reach one leg in the air, send your hips back anddownuntilyourhipcreasesgobelowparallel,andthenstandbackup.Repeatontheotherside.Toworkuptothis,trythefollowingvariations.Foreachofthesevariations,besuretobreathewhenyoustandupanduseyourabdominals!

Onabench:Standinginfrontofabench,controlyourhipsasyoulowerthemdown,andthenraiseyourbodybackup.Continuetolowerthebenchuntilyoucandothiswithoutassistance.

Assistedpistol:Useanysturdyverticalobjectorgymnasticsringstocontrolyourdescentandascent.

Weightedpistol:Holdasmallweightinfrontofyoutohelpmaintainbalanceasyoulowerandraiseyourself.

REARDELTOIDFLYAdjusttheCablemachinesothatthepulleysareaboveyourhead.Grabtheleftpulleywithyourrighthandandtherightpulleywithyourlefthandsothatthecables cross in front of you.Move your arms back and away fromeachother,keepingthearmsasstraightaspossible.

ROMANCHAIRKNEE/LEGRAISEGet into the chair so that your forearms are on the pads, with your handsgrippingthehandlesandyourbackagainsttherest.Takeyourfeetofftherestssothattheyarehangingstraightdown,andthenliftyourkneesashighaspossible,pressingyour lowerbackagainst the rest.Tomake thismoredifficult,youcanperformRomanChair leg raises, where one raises their fully extended legs ashighaspossiblebeforereturningtoahangingposition.

SIDESQUATRest a barbell belowyourneckon the trapeziusmuscles andplace yourhandsover the bar, slightlywider than shoulder distance, orwhere it is comfortable.Placeyour feetwideapartwith the footof the lead legangledout to the side.Loweryourbodytowardstheleadlegasyouhingeatthehipandbendtheknee,

keeping the other leg slightly bent. Breathe in as you lower your body andbreatheoutasyoustanduptofullhipextensionoftheleadleg.

SKULLCRUSHER(WITHELASTICBAND,DUMBBELL,BARBELL,OREZCURLBAR)Withacurlbar,useanarrowgrip.Lieonaflatordeclinebenchandlowertheweightoveryourheadwhilekeepingyourelbowspointedattheceiling.Lowerthebaruntilitalmosttouchesyourforehead.Thenwithanexplosivemovement,pushthebaruptofulllockoutoftheelbows.Aswithanymovement,beginwithaverylightweightthatyoucancontrol.

STANDINGBICEPCURLStand upright, holding the barbell at about shoulder distance with your palmsfacingawayfromyourbody.Maintainlittletonomovementinyourbodyasyoucontractyourbiceps.Breatheout,andbringthebartowardsyourshouldersuntilthebicepsarefullycontracted.Slowlylowerthebartostartingposition.

SUMODEADLIFTWithyourfeetwiderthanshoulderdistanceandtoespointedslightlyout,rollaloadedbarbellagainstyourshins.Withoutroundingthroughthelowback,hingeat the hips, bend at the knees and grab the barbell at about shoulder distanceapart.Drivethroughtheheels, thrust thehips forward,andstandupquickly inonemotionasyoubreatheout.Pauseatthetopwiththeabsandglutesengaged,andthenlowerthebarbacktostartingposition.

ATABATAINTERVALWORKSASFOLLOWS:Working at the maximum capacity that your body andtechnique allow, exercise intensely for 20 seconds. Followingthis, rest for10secondsofcontinuous, low-stressmovement,makingsuretocontrolyourbreathingasyoupreparetoresumefull-forcemotion.Repeatthiscycle,focusingononeexerciseatatime,foratotalofeightintervalsperexercise.

Theworkoutsinthisbookaregenerallyorganizedwiththebeginnerworkouts,or those requiring the least amount of skill, towards the beginning of eachsection.Manyoftheworkoutswillfocusononeortwomusclegroups,butwilluse compound movements to do so. This means that even though you arefocusingonafewmusclesystems,youarestillgettingafull-bodyworkout.

Someworkoutsaredesignedtoworkthewholebody,whileothersfocusmoreon one area, such as the arms, back, legs, or core. Using compound bodymovements makes you stronger all over and allows many body parts to worktogether at one time. You can select full-body workouts, or you can targetspecificbodypartsbychoosingworkoutsthatworkyourgoalareas.

Whensubstitutingmovementstomakeyourworkoutharderoreasier,alwayschoose amovement that fits your ability and fitness level. For example, if youwant to try aworkout that has burpees but you do not feel strongwith yourpush-ups, try substituting either push-ups or squat thrusts for that movement.Youcanevenalternatebackandforthbetweenthetwomovementsfortheeightintervalstopracticebothpartsoftheexercise.Ifoneoftheworkoutshaspush-ups, but they are too easy, try substitutingwithDeficit Push-Ups, Plyo Push-Ups,DiamondPush-Ups,orHandstandPush-Ups.

Trytomakesurethatyoualwayssubstituteapushingmovementforanotherpush, a pulling movement for another pull, a hinging movement for anotherhinge,andasquatforanothersquat.Forexample,ifyoudonothaveapull-upbarathome,youcanswitchpull-upsforanotherpullingmovementlikerenegaderows,heavycleans,orevensnatches,whichalsotargetthemusclesofthearmandupperback.Thisisimportantbecauseincludingallofthesemovementsintoyourregularworkoutswillcreatebalancedstrengththroughoutyourentirebodyandwilleliminatetheweaknessthatcreepsinwhenworkoutsarenotbalanced.

BEGINNINGTABATAS

Tabataworkoutscanbeveryintense,andthereforemostarenotsuitableforthebeginner fitness practitioner. However, if you are a beginner to exercise andfitness,therearemanywaystomaketabataworkoutsaccessibletoyou.

Tabataiseffectivebecauseitmakesyoudoalotofworkinashortamountoftime,withverylittlerest.Paycloseattentiontotheguidanceprovidedbelowandfollow the beginnerworkouts in this section. Theseworkoutswill target yourentire body and will help prepare you for the other workouts in this book.Remember,changethetimeandregulateyourintensitybychangingthevolumeofrepetitionsandtheamountofweightthatyouuse.

Always warm up first: I recommend performing 5 to 8 minutes of jointmobility exercises, followed by 10 to 20 repetitions of each movement. Armcircles,hipcircles,kneecirclesandsomelightstretchingshouldgetyoureadytomove.Afterthat,youcanbeginwithafewslowrepetitionsofeachmovement.Ifthatfeelsgoodandyoufeelabletoperformthemovementwell,trytoincreasethepace.Ifyoufeeltightnessorweakness,trytostretchthatareaofyourbodyalittlemoreorsubstitutethemovementforsomethingsimilar.

Changethetime:Insteadofworkingintenselyfor20secondsandthenrestingfor 10 seconds,when you first start out, tryworking for 30 seconds and thenresting for 30 seconds, and repeat each movement four times instead of eighttimes.Asyoubecomestrongerandmoreabletoperformeachmovement,trytofirst increase the intensityby increasingyourrepetitionsduringtheworkphase.Then,asyoufeelmorecomfortablewitheachmovement,youmaystartworkingtowardsthe20/10protocol.

Keeptoyourskilllevel:Asatrainer,Ioftenseepeopleinthegymwhowanttoperformaveryhighskilledmovement(liketheSnatchorClean)beforetheyhavetheskillsneededtoperformthemovementperfectly.Ifyoudonothaveacoachworkingwithyou,besuretoreadtheinstructionsforeachmovementand

follow them carefully. Exercises should always be performedwith high-qualitymovement, because if they are performed improperly it can eventually lead toinjury,whichwillslowdownyourprogressmorethanperformingan“easier”ormoreappropriateexercisewould.

Tabata#1

SquatThrustAirSquatSitUp

Push-UpWorkingatmaximumcapacity,exerciseintenselyfor20seconds.Restfor10seconds.Repeateachexerciseinterval8timesbeforemovingtothenext

exerciseintheworkout.

Tabata#2

ElbowPlankKBSwingAirSquat

KBPressWorkoutNotesForKBPress,use1kettlebellordumbbellandalternate

sideseachround.

Workingatmaximumcapacity,exerciseintenselyfor20seconds.Restfor10seconds.Repeateachexerciseinterval8timesbeforemovingtothenextexerciseintheworkout.

Tabata#3

KBGobletSquatPush-UpKBSwing

TallPlankWorkingatmaximumcapacity,exerciseintenselyfor20seconds.Restfor10seconds.Repeateachexerciseinterval8timesbeforemovingtothenext


Tabata#4

BearCrawlAirSquatPush-Up

KBPressWorkoutNotesForKBPress,use1kettlebellordumbbellandalternate

sideseachround.


Tabata#5

KBDeadLiftSquatThrust

BridgeElbowPlankWorkoutNotes

ForKBDeadlift,usealightweightandfocusonform.


Tabata#6

BentOverRowPlank

AirSquatBearCrawlWorkingatmaximumcapacity,exerciseintenselyfor20seconds.Restfor10seconds.Repeateachexerciseinterval8timesbeforemovingtothenext


Tabata#7

Push-UpLatPullDown

Sit-UpBackExtensionWorkingatmaximumcapacity,exercise

intenselyfor20seconds.Restfor10seconds.Repeateachexerciseinterval8timesbeforemovingtothenextexerciseintheworkout.

Tabata#8

KBSwingKBRussianTwistKBGobletSquat

SpidermanPlankWorkingatmaximumcapacity,exercise


Tabata#9

KBDeadLiftKBRenegadeRowMountainClimber

Step-UporBoxJumpWorkingatmaximumcapacity,exercise


Tabata#10

SquatThrustSit-UpLunge

Plank-Up

WorkoutNotesForLunge,alternatesideseachrepetition.


BODYWEIGHTTABATAS

Thiscollectionofworkoutsiscomposedofroutinesthatyoucanperformusingonlyyourownbodyweightandyourenvironment.Theseworkoutswillincreaseyourstrength, staminaandconditioning,particularly ifyouarenewtoworkingout.Many of themwork your entire body, helping you to loseweightwhilepreparingtotakeyourfitnesstothenextlevel.

Besuretowarmupproperlybeforeeachworkout.Bodyweightmovementscanbeverydifficult,especiallyifyouchooseavariationthatisinappropriateforyouandyourfitnesslevel.Alwaystrustwhatyourbodyistellingyou,anddon’twork out above your own level of ability. See here for more information ontailoringtheseandotherworkoutstoyourpersonalleveloffitness.

Tabata#11

Push-UpJumpingSquatHollowBody

BearCrawlWorkoutNotesForPush-Up,youcanalsosubstituteitwithPlyoPush-Up.ForBearCrawl,youcanalsosubstituteitwithSpiderman

Crawl.


Tabata#12

SitUpBearCrawl

HandstandPush-UpAirSquatWorkoutNotes

ForHandstandPush-Up,youcanalsosubstituteitwithHandstandHold.


Tabata#13

TuckJumpAirSquat

ElbowPlankLunge

WorkoutNotesForAirSquat,spendanyresttimeinthebottomofthe

squatposition.


Tabata#14

ElbowPlankSidePlank(rightside)

YogaPush-UpSidePlank(leftside)Workingatmaximumcapacity,exercise


Tabata#15

KBRussianTwistHollowBody

HandstandHoldUphillSprintWorkoutNotes

ForUphillSprint,ifyoudon’thaveahill,substituteSprint.


Tabata#16

BurpeeSitUp

AirSquatPush-Up


squatposition.


Tabata#17

Plank-UpHollowBodyTappingPlank

SidePlankWorkoutNotesForSidePlank,alternatesideseachround.


Tabata#18

TricepsDipBearCrawlSuperman

PlyoPush-UpWorkoutNotesForTricepsDip,useacouch,thefloor,ordipbars.


Tabata#19

SquatThrustSprint

Alt.LungeStepSprintWorkoutNotes

ForAlternatingLungeStep,holdsomethingheavylikeabackpackfullofbooksifLungesareeasyforyou.


Tabata#20

FlutterKickHollowBodyGrassHopper

KBRussianTwistWorkingatmaximumcapacity,exercise


Tabata#21

LongJumpAirSquatTuckJump

MountainClimberWorkoutNotesForAirSquat,spendanyresttimeinthebottomofthe

squatposition.


Tabata#22

JumpingSquatBurpeeBoxJump

HighKneesTuckJumpWorkoutNotes

ForBurpeeBoxJump,useabenchoranystablenon-slipsurface.Youcanalsosubstituteburpeeswithaveryhigh

jumpattheend.


Tabata#23

BearCrawlBridgeL-Sit

Plank-Up

WorkoutNotesForL-Sits,useacouch.


Tabata#24

SpidermanCrawlAirSquatsPush-Up

HighKneesWorkoutNotesForAirSquat,spendanyresttimeinthebottomofthesquatposition,keepingyourhandsoffofyourlegs.


Tabata#25

WalkingLungeKBRussianTwistMountainClimber

One-LegPlankWorkoutNotesForWalkingLunge,holdsomethingheavyifLungesareeasyforyou.ForOne-LegPlank,alternatelegseach20

secondinterval.


Tabata#26

BurpeeJumpingSquatTappingPlank

Push-UpWorkingatmaximumcapacity,exerciseintenselyfor20seconds.Restfor10seconds.Repeateachexerciseinterval8timesbeforemovingtothenext


Tabata#27

SprintPush-UpAirSquatBurpee


squatposition.


Tabata#28

JumpingLungeAirSquat

HollowBodyBearCrawlWorkoutNotes

ForAirSquat,spendanyresttimeinthebottomofthesquatposition.


Tabata#29

One-LegBridgeSpidermanCrawl

V-UpHandstandHoldWorkoutNotes

ForOne-LegBridge,alternatesideseveryinterval.


Tabata#30

ElbowPlankMountainClimber

Push-UpBurpeeWorkingatmaximum

capacity,exerciseintenselyfor20seconds.Restfor10seconds.Repeateachexerciseinterval8timesbeforemovingtothenext


Tabata#31

One-LegSquatOne-LegPush-UpHollowBody

SitUpWorkoutNotesForOne-LegSquatandOne-LegPush-Up,alternatesides

eachround.


Tabata#32

SprintSuperman

JumpingSquatBearCrawl


Tabata#33

DeadBugBicycleCrunchesHollowBody

ElbowPlankWorkingatmaximumcapacity,exerciseintenselyfor20seconds.Restfor10seconds.Repeateachexerciseinterval8timesbeforemovingtothenext


Tabata#34

ReverseSitUpSpidermanPlank

BridgeV-UpWorkoutNotes

IfBridgeiseasy,trytospendanyresttimeinthePlankposition.


Tabata#35

DipPush-UpSuperman

PlankWalkOut

WorkoutNotesForDip,useacouchorthefloor.


Tabata#36

YogaPush-UpElbowPlank

One-LegBridgeAirSquatWorkoutNotes

ForOne-LegBridge,alternatesideseachround.ForAirSquat,spendanyresttimeinthebottomofthesquat

position.


TABATASWITHMINIMALGEARANDKETTLEBELLS

Thissectionwasdesignedforthosewithafewpiecesofequipmentavailable,orwhoarewillingtoinvestinweightsorotherfitnesstools.Notethatevenasmallinvestmentinqualityequipmentwillresultinahugepay-off.

In this section,exerciseswill routinelycall forkettlebells (preferable for theirversatilityandportability),dumbbells,orabarbell(ifyouhaveit).Whileabarbellistheleastportableandversatileofthesuggestedequipment,itiseasiertochangetheweight,whichmakesitmoresuitablethankettlebellsordumbbellsforcertainexercises.Formoreadvancedpractitioners thismaybepreferable,but for thosejust startingout,a fewcarefully selectedkettlebellsordumbbellswillbeperfectforthemajorityoftheseroutines.

Topracticeallofthemovementsinthissection,youwillneedatleastapull-upbar,oneheavykettlebell,andtwolightkettlebells.Thelightkettlebellsshouldbeofthesameweightandhaveflatbottoms,asyouwillbeusingthemtoplank,performpush-upsandrows.Bellswithseamsorroughbottomsurfaceswillmakethis very difficult, so avoid these. Hex dumbbells also work great for thesemovements,ifyoualreadyhavethemaround.

Introducingweightsandmoreadvancedbodyweightmovementslikepull-upsintoyourworkoutroutinewillincreaseyourstrengthandfatlossexponentially.Whenyouincreasestrengthandmuscle,yourbodynaturallybeginstoburnmorecalories.Besurethatyoupracticeeachmovementwithgoodformseveraltimesbeforebeginningyourworkouts,toensurethatyouarecomfortableandfamiliarwith all parts of the routine. This becomesmuchmore important as you addheavierweightstoyourexercises.

Tabata#37

Pull-UpKBSwingPush-UpBurpee


Tabata#38

KBPushPressKBThruster

KBFrontSquatKBThrusterWorkoutNotes

ForKBThruster,usetwokettlebellsorabarbellandmaintainthesamenumberofrepsasthepreviousround.


Tabata#39

KBStrictPressKBFrontSquat

KBRenegadeRowKBPushPressWorkoutNotes

ForKBStrictPress,KBFrontSquat,andKBPushPress,usetwokettlebells.ForKBRenegadeRow,alternatesides

everyrepetition.


Tabata#40

KBSwingJumpingSquat

KBSwingJumpingSquat


Tabata#41

Push-UpWeightedLungeKBPowerSwing

Burpee

WorkoutNotesForWeightedLunge,alternatelegseveryrepetition.


Tabata#42

KBPowerSwingKBSwing

KBTwo-HandHighPullKBSnatchWorkoutNotes

ForKBSnatch,youcanalsosubstituteitwithOne-HandSwingandusetwokettlebells.


Tabata#43

KBDeadLiftKBSwingPlank

KBOne-LegDeadLift

WorkoutNotesForKBOne-LegDeadLift,useonelightkettlebelland

alternatelegseachround.


Tabata#44

KettlebellSwingDeficitPush-UpKBFrontSquat

KBRenegadeRowWorkoutNotesPerformtheDeficitPush-Upswithyourhandsontwoequalweightedkettlebellsordumbbells.ForKBRenegadeRow,

alternatearmseachrepetition.


Tabata#45

BentOverRowKBSwingKBCleanKBPress

WorkoutNotesForBentOverRow,usetwodumbbells.PerformKBSwingwithonearmandalternatesideseachround.ForKBClean

andKBPress,alternatesideseachtabataround.


Tabata#46

KBClean&PressKBSnatchKBSwing

KBFrontSquatWorkoutNotesForKBCleanandPress,KBSnatch,andKBFrontSquat,

alternatesideseachround.


Tabata#47

KBStrictPressKBRackHoldKBPushPress

KBRackHoldWorkoutNotesForKBStrictPress,alternatesideseachround.ForKBRackHoldandKBPushPress,usetwokettlebellsWorkingat

maximumcapacity,exerciseintenselyfor20seconds.Restfor10seconds.Repeateachexerciseinterval8timesbeforemovingtothenextexerciseintheworkout.

Tabata#48

Push-UpPull-Up

BottomtoBottomSquatElbowPlankWorkoutNotes

ForBottomtoBottomSquat,spendanyresttimeinthebottomofthesquatposition.


Tabata#49

KBSnatchSitUp

KBStrictPressHollowBodyLegLiftWorkout

NotesForKBSnatch,alternatesideseachround.ForKBStrict

Press,usetwokettlebells.


Tabata#50

BurpeeKBSwingPush-UpKBSnatch

WorkoutNotesForKBSnatch,alternatesideseachround.


Tabata#51

JumpRopePush-Up

MountainClimberKBGobletSquatWorkoutNotesForKBGobletSquat,holdonekettlebellinfrontofyour

chest.


Tabata#52

KBClean&PressKBFrontSquat

KBSwingElbowPlankWorkoutNotes

ForKBCleanandPress,useonekettlebellandalternatesideseachround.ForKBFrontSquat,usethesame

kettlebellaswiththeCleanandPress.


Tabata#53

HandstandHoldPull-UpSitUp

HollowBody


Tabata#54

DipKBRenegadeRowReverseSitUp

DeadBug

WorkoutNotesForKBRenegadeRow,alternatesideseachround.


Tabata#55

KBSwingKBDeadLift

BicycleCrunchKBPushPressWorkoutNotes

ForKBSwing,useonearmandalternatesideseachround.ForKBPushPress,usetwokettlebellsoralternatesides

eachinterval.


Tabata#56

KBCleanKBPushPressKBFrontSquat

Plank

WorkoutNotesForKBClean,KBPushPress,andKBFrontSquat,usetwo

kettlebells.


Tabata#57

KBSwingAlternatingSwingJumpingSquat

Burpee

WorkoutNotesForKBSwingandAlternatingSwing,useonekettlebell.


Tabata#58

KBSnatchSidePlankPush-Up

SquatThrust

WorkoutNotesForKBSnatchandSidePlank,alternatesideseachround.

ForSquatThrust,moveasfastaspossible.


Tabata#59

BearCrawlWalkingLungeHandstandHold

DeadBug


Tabata#60

KBClean&PushPressElbowPlank

BottomtoBottomAirSquatOne-LegBridgeWorkoutNotes

ForKBCleanandPushPress,usetwokettlebellsorifusingonekettlebell,alternatesideseachinterval.ForOne-LegBridge,alternatelegseachintervalorusebothlegsifyou

havetroublewiththis.


Tabata#61

KBSwingKBGobletSquat

JumpRopePush-Up


TRACKANDFIELDTABATAS

Trackandfieldtabatasareworkoutsthatcanbecompletedmostconvenientlyata track facility. However, many of these routines can easily be accomplishedwhereverthereisspaceavailable;theydonotrequireameasuredtrack.Someofthe workouts do require minimal equipment, such as a medium to heavykettlebell for basic swings or squats, and a lighter kettlebell or dumbbell forthrusters and overhead movements. Some of the workouts utilize yoursurroundings; for example, a bench for step-ups or box jumps or a long set ofstadiumstairsforrunning.Youwillalsoneedastopwatchortimertohelpyoutotimeyourintervalscorrectly.

Theseworkouts will increase your speed, stamina, agility and core strength.Feelfreetochangeuptheworkoutstofityourenvironment,buttrytomaintaintheconceptofeachmovement.Ifthereisaplyometric(jumping)movementlikethelongjump,butyoudonothavespaceavailabletojumpveryfar,substituteabox jump or a jumping squat, to ensure your muscles are being worked in asimilarway. If theworkout you chosehas a grapevine, but you are limitedbyspace,substituteinhighkneestepsinstead.

Tabata#62

BurpeeSprint

AirSquatBearCrawl


Tabata#63

KBThrusterSprint

KBThrusterSprint

WorkoutNotesForKBThruster,usetwokettlebells.


Tabata#64

RunBackwardsGrapevineLongJump

SprintWorkingatmaximumcapacity,exerciseintenselyfor20seconds.Restfor10seconds.Repeateachexerciseinterval8timesbeforemovingtothenext


Tabata#65

WalkingLungePush-UporPlyo-Push-Up

BoxJumpBurpeeLongJumpWorkoutNotes

ForWalkingLunge,holdaweightforaddeddifficulty.


Tabata#66

HighKneesSprintBurpee

RunBackwardsWorkingatmaximumcapacity,exercise


Tabata#67

KBSwingSprint

AirSquatSpidermanCrawlWorkingatmaximumcapacity,exercise


Tabata#68

SprintGrapevineAirSquat

KBThrusterWorkingatmaximumcapacity,exerciseintenselyfor20seconds.Restfor10seconds.Repeateachexerciseinterval8timesbeforemovingtothenext


Tabata#69

AirSquatKBClean&Press

LungeKBSwingWorkoutNotes

ForKBCleanandPress,useoneortwokettlebellsordumbbells.


Tabata#70

Grapevine(left)HighKnees

Grapevine(right)SprintWorkoutNotes

PerformSprintupasetofstairs,upahill,oronaflatsurface.


Tabata#71

LungePowerSkip

KBGobletSquatSprintWorkingatmaximum

capacity,exerciseintenselyfor20seconds.Restfor10seconds.Repeateachexerciseinterval8timesbeforemovingtothenext


Tabata#72

SprintSprintBackwards

BurpeeHighKneesWorkingatmaximumcapacity,exerciseintenselyfor20seconds.Restfor10seconds.Repeateachexerciseinterval8timesbeforemovingtothenext


Tabata#73

BurpeeLongJumpPowerSkip

KaraokeStepSprintorUphillSprintWorkingatmaximumcapacity,exercise


Tabata#74

KBSnatchPlank-Up

BurpeeLongJumpKBThrusterWorkoutNotesForKBThruster,useoneortwokettlebells.


Tabata#75

KBGobletSquatSprint

KBPushPressWalkingLungeWorkoutNotes

ForWalkingLunge,holdthePushPressweightforaddeddifficulty.


Tabata#76

BicycleCrunchLongJump

SpidermanCrawlBottomtoBottomSquatWorkingatmaximumcapacity,exercise


Tabata#77

BicycleCrunchGrapevine

BurpeeLongJumpSprintWorkoutNotesForSprint,alternatesideseachround.


Tabata#78

KBSnatchWalkingLungeStep

AirSquatPlyo-Push-UpWorkoutNotes

ForKBSnatch,alternatesideseachround.ForWalkingLungeStep,holdaweightforaddeddifficulty.


Tabata#79

SprintBentOverRowKBPushPress

StepUp/BoxJumpWorkoutNotesPerformSprintupahilloronasetofstairs,ifavailable.ForKBPushPress,usetwokettlebells.StepUp/BoxJump,use

abenchandalternatefeeteachstepifstepping.


Tabata#80

SprintBurpeeSitUp

KBFrontSquat

WorkoutNotesPerformSprintupahilloronasetofstairs,ifavailable.For

KBFrontSquat,usetwokettlebells.


Tabata#81

KBThrusterSprint

LongJumpBearCrawlWorkoutNotes

ForKBThruster,useonekettlebellandalternatesideseachround.


Tabata#82

MountainClimberPlank-UpSprint

JumpingAirSquatWorkingatmaximumcapacity,exercise


Tabata#83

SpidermanPlankBottomToBottomSquat

LongJumpKBCleanWorkoutNotes

ForKBClean,useakettlebellordumbbellandalternatesideseachround.


Tabata#84

KBClean&ThrusterHighKneesLongJump

MountainClimberWorkoutNotesForKBCleanandThruster,re-cleanthekettlebellfrom

groundtoshoulderoneachrepetitionandalternatesideseachround.


Tabata#85

KBRenegadeRowKBSwing

MountainClimberSprintWorkoutNotes

ForKBRenegadeRow,alternatesideseachrepetition.


TABATASATTHEGYM

These tabatas incorporate free weights, machines, and other gym equipmentfound in traditional gyms. Theseworkouts focus on your legs, arms and core,withafewfullbodyworkoutsforachangeofpace.

Oneproblemthatfrequentlyoccursinagymsettingisthattheequipmentmaybe limited or already in use by someone else. Inmost cases, in the followingworkouts, if amachine is called for, itwill typically be limited to one or twomachinesatthemost,withtheremainderofthemovementsabletobedonewithdumbbells,kettlebells,abar,orevenyourownbodyweight.

Before beginning each workout, make sure to identify the equipment youneedandtopracticeallfourmovementsbeforegettingstarted.Ifthereisatimeclockinthegym,youmayusethattokeeptrackofyourintervals,thoughitwillstillbeeasierifyouhaveanintervaltimerorastopwatch.

Tabata#86

One-LegSquatSquatJack

BarbellBackSquatSquatJack

WorkoutNotesForOne-LegSquat,alternatesideseachround.


Tabata#87

LegCurlSplitSquat

BackExtensionSplitSquat

WorkoutNotesForSplitSquat,alternatesideseachround.


Tabata#88

BarbellBackSquatSumoDeadLift

LegPresswithToesOutReverseLunge(withWeights)

WorkoutNotesForReverseLungewithWeights,usetwodumbbellsand

alternatesideseachstep.


Tabata#89

BenchStepUpwithLegRaiseDumbbellSumoSquat

BackExtensionV-UpWorkoutNotes

ForBenchStepUpwithLegRaise,alternatesideseachround.ForDumbbellSumoSquat,holdaheavykettlebell

betweenyourlegs.


Tabata#90

SideSquatForwardLungeOne-LegSquatJumpingSquat

WorkoutNotesForSideSquat,useabar,kettlebell,dumbbell,orsandbag.ForForwardLunge,usetwodumbbells.PerformOne-LegSquatwithassistanceifnecessary.ForJumpingSquat,

holdaweightormedicineballforaddeddifficulty.Alternatesideseachround.


Tabata#91

PistolSquatKettlebellSwing

KBOne-LegDeadLiftSquatJackWorkoutNotes

ForPistolSquatandKBOne-LegDeadLift,alternatesideseachround.


Tabata#92

LatPullDownPush-Up

BentOverRowDumbbellFly

WorkoutNotesForLatPullDown,useawidegrip.


Tabata#93

InclinePressLatPullDownDumbbellFly

Dip

WorkoutNotesForInclinePress,usedumbbells.ForLatPullDown,usea

narrowgrip.ForDip,useabenchorDipmachine.


Tabata#94

LatPullDownSeatedBicepCurl

Pull-Up/LatPull-DownHangCleanWorkoutNotes

ForLatPullDown,useawidegrip.ForHangClean,useadumbbellorbarbell.


Tabata#95

SkullCrusherStandingBicepCurlDiamondPush-Up

Pull-Up/LatPull-DownWorkoutNotes

ForSkullCrusher,layonyourbackonabenchandextendyourhandsoveryourhead.


Tabata#96

OverheadPressRomanChairKneeRaise

LateralRaiseRearDeltoidFlyWorkoutNotesForOverheadPress,useabarbellortwodumbbells.For

LateralRaise,usedumbbells.


Tabata#97

ReverseSit-UpRomanChairKnee/LegRaise

WeightedSitUpSpidermanPlankWorkoutNotesPerformWeightedSitUpwhileholdingaweightbehind

yourhead.


Tabata#98

TricepsDips(onBenchorBox)KBThruster

KBFrontSquatStandingBicepCurlWorkout

NotesForKBThrusterandKBFrontSquat,useabarbell.For

StandingBicepCurl,useabarbellordumbbells.


Tabata#99

DumbbellBenchPressBentOverRow

HandReleasePush-UpHangCleanWorkoutNotes

ForHangClean,usedumbbellsorabarbell.Ifusingdumbbells,usetwoanddobotharmseachround.


Tabata#100

BentOverRowLateralJumpShoulderPress

RomanChairKnee/LegRaiseWorkoutNotes

ForBentOverRowandShoulderPress,useabarbellortwodumbbells.ForLateralJump,jumpoveradumbbell,sideto

side.


Tabata#101

SeatedBicepCurlWalkingLungeKettlebellSwing

DeclinePush-UpWorkoutNotesPerformWalkingLungewhileholdingaplateoveryour

head.


Tabata#102

ShoulderPressRomanChairKnee/LegRaisePull-Up/LatPull-Down

DumbbellSumoSquatWorkoutNotes

ForShoulderPress,useabarbellortwodumbbells.PerformDumbbellSumoSquatwithoneheavyweight.


Tabata#103

KBRussianTwistBenchStepUpwithKneeRaise

WeightedSitUpSumoDeadLiftWorkoutNotes

ForBenchStepUpwithKneeRaise,alternatesideseachround.


Tabata#104

DumbbellHangCleanShoulderPressKBFrontSquat

KBSwing

WorkoutNotesForDumbbellHangCleanandKBFrontSquat,usetwokettlebellsandholdthebellsinrackduringanyrestperiods.ForShoulderPress,usetwokettlebellsordumbbellsandholdthebellsinrackduringanyrest

periods.


Tabata#105

PistolSquatShoulderPressKBFrontSquat

BarbellHangCleanWorkoutNotes

ForPistolSquat,alternatesideseachround.ForShoulderPress,usetwokettlebellsordumbbells.ForKBFront

Squat,usetwokettlebells.


Tabata#106

SkullCrusherLegPress

SeatedBicepCurlKBDeadLift


Tabata#107

BentOverRowInclinePress

DipSquatJack


Tabata#108

KBOne-LegDeadLiftOne-LegSquat

KBRenegadeRowKBThrusterWorkoutNotes

ForKBRenegadeRow,alternatesideseachround.ForKBThruster,alternatesideseachroundorusetwokettlebells.


Tabata#109

BarbellBackSquatStepUp(withKneeRaise)DumbbellSumoSquat

SumoDeadLiftWorkoutNotesForStepUpwithKneeRaise,alternatesideseachround.


Tabata#110

OverheadWalkingLungeBackExtensionWeightedSitUp

SpidermanPlankWorkoutNotesForOverheadWalkingLunge,holdone45-poundplateoverhead.ForSpidermanPlank,alternatesideseach

repetition.


ADDINGINTENSITYTOYOURWORKOUTSBelow are a few easy ways to make your workouts morechallenging.Trythemoutandfindwhatworksbestforyou.Thekey to continuing progress is to keep challenging yourself;don’tbeafraidtomixitup!

1.Domoreworkatafasterpaceduringtheworkperiod.

2.Changeupyourweights:Golighterandworkmoreintenselyor increase your weights for a harder workout. This willreduce your rep count, but this is okay if you are workingintenselywithgoodform.

3. Do a more difficult variation of the movement. There aremany variations of each movement available for whenchanging weight isn’t enough. For example, there arehundredsofvariationsofpush-ups;chooseonethatismoredifficult and substitute it for the standard push-up. If theHandstand Hold is too easy, find out how to performHandstandPush-Ups.

4.Increasecoretension.Inadditiontomakingyoukeepbetterform and protecting your bodymore, usingmaximum coretension for every movement will drastically increase theintensityofyourworkout.

5. Stay active during recovery time. This could be anythingfrom fast walking, to slow jumping jacks, to holding theplankposition. Ifyouareatthepointwhereamovement istooeasy,butyouarenotreadytoincreasetheweightortryamoredifficultvariation,thisisagreatwaytoaddintensitytoyourtabataworkout.

EXAMPLE

Oneof thebest tips Icangive forkeeping trackofyour fitness level andyourprogressistorecordyourworkouts.Iwouldalsoencourageyoutorecordyourdiet(notjustthehealthythingsyoueat,buteverythingyoudrink,eatformeals,andforsnacks).

Pleaseusethisbooktorecordyourworkouts, includingyourmaximumrepsandmaximumweightused.Onthefollowingpages,wehaveprovidedspaceforyou to record your reps andweights for eachworkout. These should serve asmarkers, so that the next time you return to aworkout (in 4 to 6weeks, forexample),youcandeterminewhetheryou’veimproved;andifso,byhowmuch.Even having this small indication of personal progress can be incrediblyempowering,andyou’llfindyourconfidenceincreasingintrackwithyourownfitnesslevel.

Remember,progressisnotalwayslinear;ifyoudon’timproveeveryday,stickwithit!Gettingfitterandstrongertakestime!Ifyoueatwell,workoutregularly,andstayfocusedonyourgoals,youwillgetgreatresults!

PrintableTabataTracker

http://rhlink.com/tabmain

INDEXOFEXERCISES

AAirSquatAlternatingLungeStep

BBackExtensionBarbellBackSquatBarbellHangCleansBearCrawlBenchStepUpwithKnee/LegRaiseBentOverRowBicycleCrunchBottomToBottomSquatBoxJump(onBench)/Step-UpBridgeBurpeeBurpeeBoxJumpBurpeeLongJumpBurpeeLungeStepButtKickers

DDeadBugDeclinePush-UpDeficitPush-UpDiamondPush-UpDipDumbbellBenchPressDumbbellFly

DumbbellHangCleanDumbbellSumoSquat

EElbowPlank

FFlutterKickForwardLungewithTwoDumbbells

GGrapevineorKaraokeStep

HHandReleasePush-UpHandstandHoldHandstandPush-UpHangCleanWithBarbellHighKneesHollowBodyHollowBodyLegLift

IInclinePress

JJumpingLungeJumpingSquat/JumpingAirSquatJumpRope

KKBCleanKBCleanandPressKBCleanandPushPressKBCleanandThrusterKBDeadLift

KBFrontSquatKBGobletSquatKBHangCleanKBOne-LegDeadLiftKBPowerSwingKBPress/StrictPress/OverheadPressKBPushPressKBRackHold(RackPosition)KBRenegadeRowKBRussianTwistKBSnatchKBSwingKBThrusterKBTwo-HandHighPullKBWideLegDeadLift

LLateralJumpLateralRaiseLatPullDown(NarrowGrip)LatPullDown(WideGrip)LegCurlLegPresswithToesOutLongJumpL-SitLunge

MMountainClimber/GrassHopper

OOne-LegBridgeOne-LegPush-UpOne-LegSquat(PistolSquat)OverheadWalkingLunge

PPlank-UpPlankWalkOutPlyoPush-UpPowerSkipPull-UpPush-Up

RRearDeltoidFlyReverseLungeReverseLunge(withWeights)ReverseSitUpRomanChairKnee/LegRaiseRunBackwards

SSeatedBicepCurlShoulderPressSidePlankSideSquatSitUpSkullCrusherSpidermanCrawlSpidermanPlankSplitSquatSprintSquatJackSquatThrustStandingBicepCurlStepUpSumoDeadLiftSuperman

TTappingPlank

TuckJump

UUphillSprint

VV-Up

WWalkingLungeWeightedLunge

YYogaPush-Up

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Documents

Tabata Workout Handbook: Achieve Maximum Fitness With Over 100 High Intensity Interval Training Workout Plans