AO: Virtual
QIC: Infinity
The PAX: 2 Percent
WarmUp: BW Squat, Don Quixote, Cherry Picker, Michael Phelps, and Slow Burpees.
The Thang: TABATA level 1.5.
A 1996 study involving Olympic speedskaters used 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Athletes using this method trained 4 times per week, plus another day of steady-state aerobic training, for 6 weeks and obtained gains similar to a group of athletes who did 60 minutes of aerobic training 5 times per week. Only the first group had gained anaerobic capacity benefits. Who conducted the study? Professor Izumi Tabata.
Often we do variations of Dr. Tabata’s exercise scheme (e.g., 30 seconds on, 15 second off, 4 rounds), but today we did the original version.
Tabata Air Squats (20 seconds on and 10 seconds off, 8 times through)
Run in Place 30 seconds
Tabata Litty Bitty Arm Circles (20 seconds on and 10 seconds off, 8 times through)
Run in Place 30 seconds
Tabata Mountain Climbers (20 seconds on and 10 seconds off, 8 times through)
Run in Place 30 seconds
Tabata Coupon Curls (20 seconds on and 10 seconds off, 8 times through)
Run in Place 30 seconds
Tabata Burpees (20 seconds on and 10 seconds off, 8 times through)
Run in Place 30 seconds
Mary: Australian Sweat Angels, Cup Checks, American Hammers, Big Boi Sit-ups, and Dying Cockroaches.
Observations: We put in a good effort, counting our reps each set. The burpees were the most challenging: we did around 50 in less than four minutes.
Announcements: Safehouse Virtual workout Wednesday, will post details on Slack. 2 Percent will Q Friday’s workout.
CoT: Shared some thoughts perseverance:
“Success is the sum of small efforts, repeated day in and day out.”
— Robert Collier
“You are what you choose to be today. Not what you’ve chosen to be before.”
— Wayne Dyer
