0

Your Cart is Empty

Tabata Madness Week 2 - Workout #3

May 06, 2015 3 min read

Tabata Madness Week 2, DAY 3 is here! Did you catch Day 1 so far? Check it out here! Did you catch Day 2? If not, check it out! We are now mid week! How did the first two days go? Different combos today again, but bottom line is still the same, you will work at your top speed with top form for 20 seconds on with a 10 second rest. There are 8 rounds total, equaling 4 minutes of work. After the 4 minutes of work,  you can rest for 1-2 minutes. Like the prior two days, you will do ANOTHER Tabata with 2 different exercise combos for those 8 rounds/4 Minutes of work. After that 2nd Tabata, rest again and THEN repeat both Tabata 1 and 2 with rest as needed. So in total, you will complete 2 different Tabata style workouts 2x through, with rest which will should take you less than 25 minutes depending on how long your rest periods are after each Tabata. If you are a beginner, shoot for one round of each Tabata and see how you feel. You can always modify where needed, but the point of a tabata is to go all out for those 20 seconds. Twenty seconds is NOT a long time, so you need to really push hard during the work cycle. For today’s workout you will need something to jump onto, like a step, chair or low lying table. I am also using an equalizer for reverse pull ups, but you can do bent over rows, regular pull ups, or even improvise and do the pull ups under a table! I have done them off bleachers at the track as well as my dining room table and both were challenging! If the elevation is too advanced for the box jumps and power squats off a step, do the work with feet on the floor instead, and do tuck jumps for the box jumps. SET YOUR TIMERS FOR 20 SECONDS OF WORK, 10 SECONDS REST, 8 ROUNDS(FOR ONE TIME THRU). After the first Tabata, REST then start Tabata 2. After Tabata 2, rest again and then repeat the whole cycle again one more time! Breakdown is as follows. TABATA 1 20 seconds - Box Jumps (or Tuck jumps if no equipment available) 10 seconds - REST 20 seconds - Reverse Pull up (or Bent Over rows/regular pull up) 10 seconds - REST 20 seconds - Box Jumps (or Tuck jumps if no equipment available) 10 seconds - REST 20 seconds - Reverse Pull up (or Bent Over rows/regular pull up) 10 seconds - REST 20 seconds - Box Jumps (or Tuck jumps if no equipment available) 10 seconds - REST 20 seconds - Reverse Pull up (or Bent Over rows/regular pull up) 10 seconds - REST 20 seconds - Box Jumps (or Tuck jumps if no equipment available) 10 seconds - REST 20 seconds - Reverse Pull up (or Bent Over rows/regular pull up) 10 seconds - REST REST 1-2 Minutes. THEN complete Tabata 2 below. TABATA 2 20 seconds - Power Squats off a step (or on floor) 10 seconds - REST 20 seconds - Burpees 10 seconds - REST 20 seconds - Power Squats off a step (or on floor) 10 seconds - REST 20 seconds - Burpees 10 seconds - REST 20 seconds - Power Squats off a step (or on floor) 10 seconds - REST 20 seconds - Burpees 10 seconds - REST 20 seconds - Power Squats off a step (or on floor) 10 seconds - REST 20 seconds - Burpees 10 seconds - REST REST 1-2 minutes. THEN start over again with TABATA 1 and repeat same breakdown above one more time! Video below demonstrates the moves for each combo/Tabata. http://youtu.be/kPWIYowbeL8 Need a Tabata Timer? Try one these from the playlist! http://www.youtube.com/playlist?list=PLbnhdmtJY9NoDB46Jfbppm_2o89t_seIy     Feel free to use any of these tabatas as a burnout as well at the end of your current workout! Check out my Facebook and youtube page for more workouts, tips and information on living a healthy lifestyle!

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

 

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.