TABATA: At-Home Interval Training

Trainer Will Lanier takes us through a high intensity, interval based workout for your upper body. It consists of 20 seconds of work and 10 seconds of rest for 4 rounds

Released on 5/9/2013

Credits

Starring: Erik Valdez and Will Lanier

Transcript

00:03
We've scoured the city
00:04
for the hottest new fitness disciplines.
00:06
These are the workouts everyone's talking about.
00:09
We've got Turf Set, Muay Thai, Tabata, yoga, and bootcamp.
00:13
It's your body, and this is Fighting Weight.
00:15
(energized metal music)
00:19
I am Will, and this is Tabata.
00:21
Tabata is a high-intensity ingterval training protocol
00:25
that a professor in Japan came up with in 1996.
00:28
He created this. Twenty seconds of work,
00:30
10 seconds of rest, over eight rounds.
00:32
Tabata can incorporate anything across the board.
00:34
You can do it with push ups,
00:35
Tabata burpees, Tabata situps.
00:37
What Crossfit has done is they've taken
00:39
the Tabata timing protocol
00:40
and taken it into their bag of tricks.
00:42
Oh, what do we have? We have four minutes.
00:44
What can we do? Where can we increase
00:45
this athlete's aerobic activity?
00:47
And actually, it will increase your anaerobic activity,
00:49
as well, because we'll throw in weighted activities.
00:52
I really love Tabata because it's short and sweet.
00:54
I can get in, get done,
00:56
and feel like I've actually had a workout.
00:58
Try Tabata and get moving.
01:01
This is your at-home Tabata upper body workout.
01:03
We've got a upper body Tabata, which is going to
01:06
focus movements on our chest, shoulders, and back.
01:08
Okay.
01:09
The first is the hand release push up.
01:11
Now, the hand release push up I like to do
01:13
because it forces you to get
01:14
the entire range of motion of push up.
01:16
We start at the top in a plank.
01:18
You lower your body all the way to the floor.
01:19
Mmm hmm
01:21
Okay.
01:22
My hands come up. Gotcha.
01:23
Super set that with the dumbbell push press.
01:26
For the push press, you clean them up to your shoulders.
01:29
You notice the weights are pointing directly forward.
01:32
I'm going to do a little dip in my knee
01:35
and drive the weight up and down.
01:37
So you want to cycle through as many as you can.
01:40
You'll start with 20 seconds of hand release push ups.
01:43
We'll rest for 10 seconds. You'll pick up your weights.
01:45
20 seconds of dumbbell push press,
01:47
four rounds of that cycle.
01:49
Okay. I think I'm ready. Easy enough?
01:50
Yeah. Let's give it a shot. Let's do it.
01:51
All right. Here we go.
01:52
Get that thing started.
01:54
In 3, 2, 1, go.
02:00
Two. I can definitely ...
02:00
feel that stretch down at the bottom there.
02:04
You have 10 seconds of rest, so grab your dumbbells.
02:07
Basically, your transition time.
02:09
That's not really rest (chuckles)
02:10
if you're grabbing your dumbbells.
02:11
3, 2, 1, dip, drive, squeeze.
02:14
Good. Try to get them a little closer together at the top.
02:17
Okay.
02:18
One, you can drop your weights.
02:19
Okay.
02:20
Back down to hand release push ups.
02:22
One, go!
02:24
Good. Go as fast as you can.
02:25
You want to get as many reps as possible.
02:27
2, 1, 10 seconds of rest. All right.
02:30
Crank through these, up, back down.
02:32
And up, good.
02:34
Feeling that shoulder burn?
02:35
Oh, yeah! (chuckles)
02:36
(exhales)
02:37
And 3, 2, 1
02:41
Awesome. So that's two full rounds of Tabata.
02:43
That was just two?
02:44
That's just two, yeah. That's awesome.
02:45
So double it, you have your full four rounds of Tabata
02:47
and you'll be done.
02:48
Okay, cool. How do you feel?
02:49
Feeling good. Four rounds is going to be
02:51
a little bit tough. I'm not going to lie.
02:52
But, yeah, I like being pushed.
02:53
No, you did great, man.
02:54
Thanks, man. I appreciate it.
02:56
So recap, guys. This is your upper body Tabata workout.
02:58
We started off with 20 seconds of hand release push ups.
03:01
We go into 10 seconds of rest,
03:03
20 seconds of the dumbbell push press,
03:06
10 seconds of rest. You repeat that four times
03:09
for your complete upper body Tabata workout.
03:12
If you guys want to take it to the next level,
03:13
you can go hit up my man Will at bricknewyork.com.
03:16
Did I get that right? Yes, sir.
03:17
Thank you for putting me through that right there.
03:20
This is good stuff. I like it.
03:21
Stay tuned.
03:22
Make sure to subscribe so you don't miss out
03:24
on any other Fighting Weight episodes.
03:26
(energetic rock music)