For more information on any of the techniques or support towards your training plan, feel free to call Roger at F1fitnesscentre on 087 6275173
It’s Called Tabata Training
Named after Izumi Tabata from Japan
Using this type of workout you will burn body fat, increase you muscle mass (grow), you’ll get an aerobic workout and increase strength & power!
At the end of your workout you should be wiped out like never before
20second Rule!
Complete your workout in 8 x 20 second sets with only 10seconds rest time. Choose 4 exercises for major muscle areas, such as chest/back/legs/shoulders, and 2 exercises for smaller areas such as abs & calves.
| Session 1: | Chest & Abs |
| Push-ups | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Incline Bench Press | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Flat Dumbbell Press | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Incline Dumbbell Flye | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Abs Cable Crunch | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Swiss Ball Crunch | 8 x 20second sets / 10sec rest |
| Session 2: | Shoulders & Traps |
| Smith’s Overhead Press | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Upright Row | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Side D/B Lateral Raise | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Rear Dumbbell Flye | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Barbell Shrug | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Dumbbell Shrugs | 8 x 20second sets / 10sec rest |
| Session 3: | Back & Abs |
| Wide Lat Pull Down | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Bent Over Row | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Seated Row | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Straight Arm Cable Pull Down | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Abs Cable Crunch | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Swiss Ball Twisting Crunch | 8 x 20second sets / 10sec rest |
| Session 4: | Total Arms |
| Lying Triceps Extension | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Triceps Cable Press Down | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Overhead Cable Extension | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Standing Biceps Bar Curl | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Incline Dumbbell Curl | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Hammer Curl | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Forearms Bar Wrist Curl | 8 x 20second sets / 10sec rest |
| Session 5: | Legs & Calves |
| Squats | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Leg Press | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Leg Extension | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Leg Curl | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Machine Calf Raises | 8 x 20second sets / 10sec rest |
| (3mins rest) | |
| Standing Calf Raises | 8 x 20second sets / 10sec rest |
