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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,418
5/24/10 9:47 P

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Here is the next step in the progression of Tabata Protocol bodyweight workouts from Eddie Lomax (www.optimum-fitness-network.com). The Tabata protocol is 20 seconds of work and 10 seconds of rest for 8 cycles.

In Workout 3, you will perform:
Warm Up
Air Squat Tabata
2-4 minute rest
4 Push up Ladders
2 minute rest
4 Sets of Chinnies
Cool Down

To make sure that you understand this workout correctly here is an example...

Warm Up.

Air Squat Tabata: 20 seconds of squats, 10 seconds of rest for 8 cycles. Keep track of how many reps you do for EACH of the 20 second work intervals. Remember that your "score" is the least number of reps you perform for one of the cycles. For example, if you performed 20, 19,18,18,17,18,15,17 reps, your "score" would be 15.)

2-4 minute rest (You'll probably need the extra rest!)

4 Push Up Ladders of 1-4: 1.2..3...4....1.2...3...4....1.2...3...4..
..1.2...3...4
Here is a refresher so you remember how to do the Ladders...
1 rep, rest for the time it takes to do 1 rep
2 reps, rest for the time it takes to do 2 reps
3 reps, rest for the time it takes to do 3 reps
4 reps, rest for the time it takes to do 4 reps

2 minute rest


Chinnies: 4 sets with1 minute rest between sets
Remember the number of repetitions you did for Chinnies in Workout 1. Try to increase your repetitionss per set for this workout.


Cool Down




It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

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