Tabatas: 20-20-20 by Christina Carran

Tabatas: 20-20-20
by Christina Carran
Boot Camp Hawaii Coach

20-20-20 means 20 minutes strength, 20 minutes cardio, 20 minutes core. So you'll find that each set of exercises hits all 3 strength, cardio, core!

Tabatas means 20 seconds of high intensity and 10 seconds of rest. Traditional tabatas go for a total of 8 rounds, but this version challenges you with the time interval, but changes it up with a variety of 20-20-20 exercises.



Warm-up: 10 reps of each

- Squats
- Deadlift
- Bent Over Row
- Bicep Curl
- French Press (Overhead Tricep Press)
- Incline Push Up
- Lateral Raises w/Overhead Press
- V-Sit Ups

Tabata Set 1 - perform 3 rounds of each exercise (20:10 x 3) then move to the next one
1. scorpion pushup (from forearm plank and use tricetps to push yourself to high plank)
2. pike hop or pike jump
3. V-sit ups or tuck-ups

Tabata Set 2 - perform 3 rounds of each exercise (20:10 x 3) then move to the next one
1. split jumps (plyo-lunges)
2. high knee skip
3. extended crunches (arms back and legs straight)

Tabata Set 3 - perform 4 rounds of each exercise (20:10 x 4) then move to the next one
1. 1-leg bent-over row (2 sets on each side)
2. rollerbladers (long hopping side to side)
3. scissors (beginners: elbows down, advanced: arms straight back overhead)

Tabata Set 4 - perform 3-4 rounds of each exercise (20:10 x 4) then move to the next one
1. incline or decline pushups
2. mountain climbers (advanced: with a twist)
3. decline step-through (hold a decline plank and step leg under the opposite side of body)

Cool Down and Stretch - hold each stretch for 15-30 seconds each
- hamstrings
- glutes
- calves
- spinal twist
- upward dog
- shoulders
- back
- triceps

"Be Healthy, Be Fit, Be You!"

(Alyssa, Christina, Emily)

TRX, Core, Running, Strength Workout

Alyssa, Christina, & Emily. Photo by Kris Labang of On3 Photography

Aloha Boot Camp Hawaii Friends!

Here is a workout that will give you a little of everything in just 4 stations. TRX - gives you stability and functional fitness, CORE - gives you that range of motion in your hips and little bit of plyometrics, RUNNING - gives you that burst of energy that you need to push your heart rate and take your cardiovascular threshold to the next level, STRENGTH - gives you good old resistance training with a little bit of a cardio push in between.

Happy Training!
emily

What you should look like after the workout!

Time: 4 minutes each station
Rest: 30 seconds of rest between each station
Goal: Try to complete 2-3 full rounds at each station in 4 minutes

Beginners - complete all 4 stations 1 time
Experienced - complete all 4 stations 2 times
Advanced - complete all 4 stations 2-3 times, no 30 sec. rest

TRX
15 squats
10 pushups
8 tricep presses

Core (12 each)
V-sits
Lizard Pulls (on each side)
Burpees
Supermans

Running
100 m sprint (80% effort)
100 m easy jog (50% effort)
(shoot for 4 rounds in 4 minutes)

Strength (15 each)
Bicep Curls
Tricep Pushups
Back Flys
Shoulder Press
Sprint 15 yds between each exercise

Wednesday Flash Flood Indoor Workout

Dear Boot Campers,
Sorry for the last minute cancellation, this is pretty much what we did this morning in Boot Camp class. Turn on your favorite pandora workout station, pour yourself a cold glass of water, turn the fan on, and work your heart out!!!

- emily


Wednesday Flash Flood Indoor Workout
60 minutes
Strength & Cardio Intensive

Warm-up (repeat set 2x) - goal: Work slowly, warm up core temperature, low-moderate intensity
30 jumping jacks
20 squats
30 jumping jacks
20 full sit ups
30 jumping jacks
20 bicep w/overhead press

Flash Flood Time Challenge #1
(4 rounds total)
30 sec. high jumps
10 sec. rest
30 sec. push-ups
10 sec. rest

Flash Flood Time Challenge #2
(4 minutes total, as many times through as you can)
- 6 power cleans with right arm (hold 1 weight in R arm, squat and press, while lifting arm straight overhead)
- 6 power cleans with left arm
- 6 divebomber push-ups or tricep push ups (can be on your knees)

Boot Camp Blast Out
Do the following 6 exercises and complete 30, 40, or 50 repetitions of each exercise before moving on to the next.
1. supermans
2. walking lunges with weight overhead (30, 40, or 50 total)
3. seated reverse flys
4. box jumps or step ups w/weights (30, 40, or 50 total)
5. 1-arm back rows (hold 1 weight, do 30, 40, or 50 on each side)
6. V-sit ups or Tuck-ups

Cool Down and stretch (hold 30 sec. each)
- lie on back, stretch hamstrings, both sides
- spinal twist on both sides
- hug both knees into chest

- child's pose
- seated shoulder stretch, both sides
- seated tricep stretch, both sides