WEEK OF DECEMBER 2, 2013 – PDF PRINTABLE WORKOUTS BELOW
Coaches Notes: This week we will be doing a Tabata style workout. Tabatas are HIIT (High Intensity Interval Training) style workouts done in a short amount of time. Typically Tabatas are done for a total of 4 min. total time, we will be doing a Tabata variation. I want you to do each exercise for 20 seconds of intense training followed by 10 seconds of rest, repeating for a total of 8 rounds. Each exercise will be 20 seconds intense training, 10 seconds rest, 20 seconds intense training, 10 seconds rest, 20 seconds intense training, 10 seconds rest, and so on til you . Then on to the next exercise doing the same, til you have completed all the exercises.
“Fit Builder has three options: up timer, down timer and sets timer. You need sets timer.
If you’re doing an exercise with all limbs at once, you need 4 sets. You can set exercise time to 20sec and rest time to 10 sec then hit the + sign and you can enter each set the same way.
Then when you’re ready to begin, just hit start. It cycles through all 4 sets with the alarms at the appropriate times and was a breeze.
If you’re doing an exercise that requires you to do each side separately, you’ll need 8 sets.
The timers stay there when you go to the next exercise too. So if you had set 8 and only need 4, hit clear and you can use the – sign to remove sets.”(from our client Lisa’s perspective)
These workouts will increase your aerobic and anaerobic systems, helping improve your endurance and stimulating fat loss. If you have questions email me Keith@1fwtraining.com