Tabata Training

Today for my RIPPED Class I decided to introduce most of the class to a form of exercise many were not familiar with or formerly introduced to.  After a 5 minute active warm-up that included "high knees, jumping jacks, lateral touches, and butt kicks" to name a few, I explained to the class the high intensity interval training called TABATA.

Tabata was founded in Japan by Izumi Tabata.  Professor Tabata conducted many experiments and found that high intensity interval training improves aerobic energy systems as well as their anaerobic energy systems. Conversely, moderate high intensity training only improved aerobic energy systems and had little to no increase in anaerobic energy systems.  Another great thing about tabata is that it allows you to burn much more fat than steady state moderate exercise. If your goal is to burn fat, gain lean muscle, increase muscular and cardiovascular endurance, and energy than this is for you.

The basis of Tabata is intervals.  20 seconds work, 10 seconds rest, and repeat.  4 different exercises, 8 intervals.  So a sample tabata design would be the following:

Pushups for intervals 1 and 3
Dumbbell rows for intervals 2 and 4
Squat jumps for intervals 5 and 7
Lunge pulses for intervals 6 and 8

One tabata circuit last about 4 minutes.  A total of 2 minutes 40 seconds work and 1 minute 20 seconds rest., not bad at all.  The goal is to go ALL OUT during each interval for 20 seconds.  Add as many circuits as you would like targeting different parts of your body.  Make sure that you warm up prior to starting your tabata workout.  Once you are done do an active cool down to prevent muscle injury.  Prepare by having water or some form of electrolyte available to consume and if at any point you feel overwhelmed STOP and rest.

Here is a timer to assist you with your program:

Tabata Timer

Tabata Video:

Thank You!

 I decided to put together a

 Compilation Video for some of you all who have not yet had the opportunity to see us in action.  It's a movement that will not be stopped!  I appreciate all the love and support I have received thus far and I am excited to see what God has in store for me in the future!  

Temple Builders Personal Training, Get RIPPED.....

Post Back Surgery or Back Pain

Today I had the pleasure of starting with a client who has had two microdiscectomies, and one full laminectomy at L4 and L5 all occurring from an old college soccer injury.  With plenty of research and preparation I was able to come up with a workout routine catered just for her. Her goals are to lose weight which will put a lot less pressure on her lower back, gain more muscle and tone, and increase her cardiovascular capacity.  

I focused on her legs as the biggest muscles in the body to help her burn fat, even while at rest.  These exercises included leg press, step-ups, lunge pulses just to name a few.  It was important that I made sure she kept a neutral spine position and had very good form at all times.  I also focused a lot on strengthening her core by doing exercises that allowed her to isometrically contract her abdominal while keeping her back in a neutral position such as LUMBAR EXERCISES.  Lastly, I provided her with a great cardio regimen that included non weight bearing exercises such as walking, using the recumbent bike, and swimming.

I will continue to track her progress and I am excited about where her level of fitness will be in the coming weeks.

Don't have much time to workout? Try this 30-minute routine

30- Minute Workout

Below is a thirty minute workout that hits every major muscle group in the body.  The great thing about it is all you need is either resistance bands or light dumb bells.  Its amazing how much you can do with little to no weight!  Always start the workout with an active warm-up, i.e. "high knees", "arm circles", "jumping jacks".  The exercises in green are the resistance or strength training exercises.   Do each of those for one minute before moving on to the next one. The minute can be broken up into two sets of 30 seconds if you are a beginner.  Jump Rope should be done next; if you do not have a jump rope you may do jumping jacks or run in place for 30 seconds.  Following the jump rope you should Rest for 1 minute and go on to the next exercise listed. At the end of the workout is a quick core routine.  You may add or omit certain exercises depending on your fitness level but be sure to work on strengthening your core as it is a very important aspect of fitness and helps everyone with Activities of Daily Living (ADLs).

3 min active warm-up
2 Rounds of Full body			Core
Dead Lifts (1)			Bicycle crunches (1)
Calf Raise (1)			Oblique crunches (1)
Jump Rope (.5)			Reverse crunches (1)
Rest (1)			Leg lifts (1)
Body Squats (1)			Touch touches (1)
Squat Jumps (1)			Mason twist (1)
Jump Rope (.5)			PLANK (1)
Rest (1)
Alternating Lunges (1)
Step ups (1)
Jump Rope (.5)
Rest (1)
Push-ups (1)
Band bent over row (1)
Jump Rope (.5)
Rest (1)
Band Curls (1)
Body Weight Dips (1)
Jump Rope (.5)
Rest (1)
Shoulder Press  (1)
Front/Lat Raises (1)
Jump Rope (.5)
Rest (1)

Resistance Bands

Me and B-Jack focusing on biceps through isometric contractions.

Resistance bands can be a great alternative for those who may not be able to afford a gym membership or a full weight set.  You can adjust the resistance by shortening the band as needed.

Try some of these exercises:

Resistance Band Exercises

Military Ready!

Me and B-Jack ending our track workout.  

He is shipping off to Parris Island soon for 

Marine Bootcamp. He will be more than ready!

                              

5 DAY POWER WORKOUT

5 Day Power Workout:

This workout is designed to work your entire body using 

a 5 day split.  Not only will it help you build 

mass, you see great strength gains as well.

Power: 75%-85% of 1RM (1 rep max)

Muscle: 55%-65% of 1RM

Endurance: light weight, high reps

Chest and Triceps				Shoulders and Biceps
Chest				Shoulders
Exercise	Sets	Reps		Exercise	Sets	Reps
Bench Press - Power	3 to 4	3 to 5		Standing Barbell Press - Power	3 to 4	3 to 5
Incline Bench Press  - Muscle	3 t- 4	6 to 12		Seated Arnold Press  - Muscle	3 to 4	6 to 12
Dumbbell Bench Press - Muscle	3 to 4	6 to 12		Dumbell Front Raise - Muscle	2	6 to 12
Dumbbell Flys - Burn	1	40		Dumbbell Lateral Raise - Burn	1	40
Triceps				Biceps
Closegrip Bench Press - Power	2	3 to 5		Exercise	Sets	Reps
Skull Crusher	2	6 to 12		Pinwheel Curls - Power	2	3 to 5
Cable Tricep Extension - Burn	1	40		Standing Barbell Curl  - Muscle	3 to 4	6 to 12
Back and Traps				Seated Dumbell Curls- Burn	1	40
Back				Deadlift and Hamstrings
Exercise	Sets	Reps		Deadlift and Hamstrings
Barbell Rows - Power	3 to 4	3 to 5		Exercise	Sets	Reps
Dumbbell Rows  - Muscle	3 to 4	6 to 12		Deadlift - Power	3 to 4	3 to 5
Lat Pull Down - Muscle	3 to 4	6 to 12		Romanian Deadlift - Muscle	3 to 4	6 to 12
Seated Machine Row - Burn	1	40		Leg Curl  - Muscle	3 to 4	6 to 12
Traps				Leg Curl - Burn	3 to 4	40
Exercise	Sets	Reps
Power Barbell Shrugs - Power	2	3 to 5
Dumbbell Shrugs  - Muscle	2	6 to 12
Power Barbell Shrugs - Burn	1	40
Quads and Calves
Quads
Exercise	Sets	Reps
Squat - Power	3 to 4	3 to 5
Leg Press  - Muscle	3 to 4	6 to 12
Sumo Squats	3 to 4	6 to 12
Leg Press - Burn	1	40
Calves
Exercise	Sets	Reps
Smith Machine Calf Raise - Muscle	2	10 to 15
Dumbbell Calf Raise	2	40