So what’s a girl to do when she’s only got 2 days until her half marathon???
Teach a Tabata Hell class, of course!!! 😉
This morning, I subbed a strength training class for my friend and mentor, Megan (she’s the most amazing person you’ll ever meet, and the reason why I got into and stay in the fitness field). On Wednesday, I texted Megan and asked if her class was the type to expect anything and roll with the punches. In short, I asked if they’d be up for Tabatas. 😉 Megan replied that, yeah, they’re up for it! And in fact, they haven’t had to do them in a while, so give ’em hell! (I’m paraphrasing, but that’s totally how I interpreted it!)
I can honestly tell you this: everyone worked their asses off, had a great time, and got an aMAZing workout! And no, no one’s arms fell off, though I’m sure it was a close call at times 😉
Here’s your Friday the 13th Challenge:
You’ll need a mat, a barbell with varied amount of weights, a timer set to Tabata intervals (20 sec work, 10 sec rest, total of 8 sets; I use the Gymboss Timer App on my iPhone; you can download it here, and a kick-ass-take-no-prisoners attitude!
*note: all Tabatas are non-weighted!! Your own body weight is challenging enough! Do it fast, controlled, and keep your midline (aka CORE) tight and fired up!!! The barbell exercises are noted with “BB” and are steady paced for 3 minutes, no resting.
Start with a 5 minute warm up of pliés, Romanian dead lifts, light lunges, high knees marching.
- Tabata: air squats
- BB: Plié with overhead press
- Tabata: push ups
- BB: Chest press with static bridge lift hold
- Tabata: mountain climber
- BB: Romanian dead lift with bent over row (alternate 16 dead lifts with 8 rows)
- BB: standing oblique crunch (barbell on shoulders, bring elbow down to side of hip)
- Tabata: crunches
- Tabata: reverse crunches
- 4 3-count supermans, 1 10-count superman, repeat for a total of 2 sets
So, how do you feel?! 😉 *insert evil laugh here* Make sure you stretch your whole body, really well, to prevent any soreness!
Yes, this workout is hard. It’s supposed to be. Doing the Tabatas is going to rev up your metabolism to a fat-burning inferno!!! You may notice that your heart rate is sightly elevated for the 24 hours—totally normal!! In fact, that’s a good sign that you worked hard and your body is in calorie-torching more!!
Class, as you can guess, was awesome this morning!
So while everyone else gets to go home and rest and prep for their next class, I’m at home popping Advil and praying that I’m not too sore for Sunday’s half marathon. Oops. 😉 But my feet feel great, and my quad didn’t give me any attitude during class, so I’m taking that as a good sign!!
What are your plans this weekend?!
Happy Friday the 13th!! 😉