My strength homage to Tabata!

morningstar

morningstar

Cathlete
I really love creating my own workouts and I like the challenge of creating full body workouts that are challenging and yet shorter. I really liked the one I made up and did today, so I thought I'd share it with y'all in case someone else would like to do it too. It takes 70 minutes including warm up and cool down. I sweated up a storm and it moved so fast I couldn't believe it was over when I got to the end.

It's based on the Tabata system, but focusing on strength rather than cardio. I don't watch the clock, but the idea is short sets using heavier weights with about 10 seconds break between sets - basically, three breaths between sets. The sets build on themselves, so it is necessary to lower the weights as you reach failure, incorporating down pyramids. There are a lot of sets with short breaks, making it an endurance workout, but each set contains only 8-10 reps, making it a strength workout too. The weights quoted are for me, of course, and everyone should adjust for their own level.

If anyone tries it, let me know what you think!

MY 70-MINUTE TABATA FULL BODY CHALLENGE

Notes: warm up first, 10-second rest after each set, 1-2 minute rest between body parts, using down pyramids as necessary

Equipment:
  • Mat
  • Ball
  • BB 75, 90
  • DB 12, 15, 20, 25, 35
  • Bench

Chest: Push Ups
1. 10 push ups
2. 10 push ups
3. 10 push ups
4. 10 push ups
5. 10 wide push ups
6. 10 wide push ups
7. 10 wide push ups
8. 10 wide push ups

Legs: Squats – 75 lb
1. 10 narrow squats
2. 10 narrow squats
3. 10 narrow squats
4. 10 wide squats
5. 10 wide squats
6. 10 wide squats
7. 10 plie squats
8. 10 plie squats
9. 10 plie squats

Back: Two Arm Rows, 90 lb
1. 8 overhand rows
2. 8 overhand rows
3. 8 underhand rows
4. 8 underhand rows
5. 8 wide rows, overhand
6. 8 wide rows, overhand
7. 8 wide rows, underhand
8. 8 wide rows, underhand

Biceps: Mixed Curls, 25-20-15 lb
1. 8 bicep curls
2. 8 bicep curls
3. 8 hammer curls
4. 8 hammer curls
5. 8 wide angle curls
6. 8 wide angle curls
7. 8 wide angle hammer curls
8. 8 wide angle hammer curls

Legs: Lunges – 15 lb
1. 15 static lunges, right leg
2. 15 static lunges, right leg
3. 15 static lunges, left leg
4. 15 static lunges, left leg
5. 10 forward lunges, right leg
6. 10 forward lunges, left leg
7. 10 back lunges, right leg
8. 10 back lunges, left leg

Back: Pullovers, 35-30-25 lb
1. 8 pullovers
2. 8 pullovers
3. 8 pullovers
4. 8 pullovers
5. 8 pullovers
6. 8 pullovers
7. 8 pullovers
8. 8 pullovers

Shoulders: Mix, 25-20-15 lb
1. 8 shoulder (overhead) press
2. 8 shoulder (overhead) press
3. 8 shoulder (overhead) press
4. 8 shoulder (overhead) press
5. 8 military press
6. 8 military press
7. 8 military press
8. 8 military press

Chest: Bench Press/Chest Flyes, 35-30-25-20 lb
1. 8 bench press
2. 8 bench press
3. 8 bench press
4. 8 bench press
5. 8 chest flyes
6. 8 chest flyes
7. 8 chest flyes
8. 8 chest flyes

Triceps: Mix, 20-15 lb
1. 20 tricep dips
2. 20 tricep dips
3. 20 tricep dips
4. 20 tricep dips
5. 8 skull crushers
6. 8 skull crushers
7. 8 overhead extensions
8. 8 overhead extensions

Abs: Crunches
1. 20 crunches on the ball
2. 20 crunches on the ball
3. 20 woodchoppers on the ball, right side
4. 20 woodchoppers on the ball, left side
5. 20 butterfly crunches
6. 20 butterfly crunches
7. 20 side crunches, right side
8. 20 side crunches, left side

Stretch
 
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Wow, Morningstar, this looks amazing!

A few questions:

What do you call a military press? To me that's just a full out pushup.
Skullcrushers? Are those the french press with a barbell on a bench?
Overhead extensions - two-handed or one-handed, then switch?
Explain woodchoppers and butterfly crunches, please!

Not sure when I'll get around to trying this, but it looks awesome!

Thanks for posting this and clarifying those few things for me! I'm trying my first Turbulence Training rotation next month!
 
syzygy314 said:
Wow, Morningstar, this looks amazing!

A few questions:

What do you call a military press? To me that's just a full out pushup.
Skullcrushers? Are those the french press with a barbell on a bench?
Overhead extensions - two-handed or one-handed, then switch?
Explain woodchoppers and butterfly crunches, please!

Not sure when I'll get around to trying this, but it looks awesome!

Thanks for posting this and clarifying those few things for me! I'm trying my first Turbulence Training rotation next month!
Click to expand...

Hi Tricia,

Military presses are actually a variation on a shoulder press, just changing up your hand grip.

Skull crushers are also called lying tricep extensions - but you gotta admit that skull crushers is a way more motivating term for them! I think they are also called French presses. I do them with dumbbells, but they are more commonly done with barbells. (here's a video using barbells: http://www.youtube.com/watch?v=D_HxupStU7I)

I do my overhead extensions in this particular workout (I change things up all the time) with one heavy dumbbell between two hands.

Butterfly crunches- get into standard crunch formation, but put your feet together with your knees out to each side. It hits the mid-abs really hard, taking the hip flexors out of the equation. (http://www.youtube.com/watch?v=5ZBXpwsJHT0)

There's a lot of ways to do woodchoppers. Woodchoppers are an oblique ab exercise that I prefer to do on the ball to increase my range of motion. The one I did here, you hold a light weight over your head and do the crunch toward one side and then the other, like you're "chopping" toward your knees.
 
wow, that looks great! I will definitely be trying this soon. I like the full body get in get out but still get it done approach! Thanks for sharing!
 
Thanks Morningstar!

I kind of thought that's what skullcrushers were! LOL! I do remember butterfly crunches now that you described them!

Military presses, though, what grip do I use? I typically do my shoulder presses with palms forward on the barbell.

I'm still a little bit fuzzy on woodchoppers, but I'll see if I can find pictures or video on youtube or something!

Thanks again! Don't know when I'll fit it in, but I'm excited about trying this one!

BTW, how have things been going for you? I hope all is well!
 
syzygy314 said:
Thanks Morningstar!

I kind of thought that's what skullcrushers were! LOL! I do remember butterfly crunches now that you described them!

Military presses, though, what grip do I use? I typically do my shoulder presses with palms forward on the barbell.

I'm still a little bit fuzzy on woodchoppers, but I'll see if I can find pictures or video on youtube or something!

Thanks again! Don't know when I'll fit it in, but I'm excited about trying this one!

BTW, how have things been going for you? I hope all is well!
Click to expand...

It gets confusing between shoulder presses and military presses, because everyone gets them mixed up. Here's a link to a helpful picture of a military press: http://www.gain-weight-muscle-fast.com/dumbbell-military-shoulder-press.html

For the regular shoulder press (also called an overhead press), keep your elbows forward instead of out to the side.

And hey, those could still be mixed up, but for the purposes of this workout, just do 4 sets of one, then 4 sets of the other and don't worry too much about the names.
 
Thanks Morningstar!

After all this effort in getting the exercises figured out, I think I'll squeeze a test run in at the end of my rest week before TT starts and see how it goes. I'll post back or PM you if I can't find the thread again (typical for me! :eek:) and give you my feedback!

morningstar said:
It gets confusing between shoulder presses and military presses, because everyone gets them mixed up. Here's a link to a helpful picture of a military press: http://www.gain-weight-muscle-fast.com/dumbbell-military-shoulder-press.html

For the regular shoulder press (also called an overhead press), keep your elbows forward instead of out to the side.

And hey, those could still be mixed up, but for the purposes of this workout, just do 4 sets of one, then 4 sets of the other and don't worry too much about the names.
Click to expand...
 
:rolleyes:Hi Morningstar ;) That looks like a great workout , I can't wait to try it . How long are you following this workout and how many times a week are you doing this workout ? THX
 
fitmom78 said:
:rolleyes:Hi Morningstar ;) That looks like a great workout , I can't wait to try it . How long are you following this workout and how many times a week are you doing this workout ? THX
Click to expand...

I just created it and made it up on the same day I posted it, so that's the only time I've done it so far. I'm in the middle of a rotation that changes my type of workouts each week (1 week full body endurance, 1 week hypertrophy splits, 1 week kettlebells, 1 week strength splits) for a period of three months, so I will do this workout 3 times the next week my full body endurance workouts come up (although, as I said, this has strength elements too- best of both worlds!)

I would probably not recommend doing this workout more than a couple of times a week if you're going to do it for longer than a few weeks, as it uses elements of going to failure as well as high reps. This is a fairly intense workout if you go with heavy weights, even though you don't spend much time on any particular body part, so you need to have adequate rest.

I make up a lot of workouts, so I tend to really max out the whole muscle confusion concept and change things up a lot.
 
Morning Star-
I wanted you to know that I have been cursing you since Monday. this workout was insane. I have not had DOMS like this in quite some time :D I can't wait to do it again. thanks for posting it.

P.S. Can you tell me more about the rotation you are currently on? did you make this up yourself as well? I have been looking for something that switches frequently to keep my body shocked, and REALLY need to get some weight off. How you set up your week (i.e. cardio seperate?)
 
buttercup78 said:
Morning Star-
I wanted you to know that I have been cursing you since Monday. this workout was insane. I have not had DOMS like this in quite some time :D I can't wait to do it again. thanks for posting it.

P.S. Can you tell me more about the rotation you are currently on? did you make this up yourself as well? I have been looking for something that switches frequently to keep my body shocked, and REALLY need to get some weight off. How you set up your week (i.e. cardio seperate?)
Click to expand...

Yay DOMS! I'm so glad you "enjoyed" it! Thank you for trying it out.

Here's my monthly rotation at the moment (me and my workout buddy figured it out together): 1 week full body endurance, 1 week hypertrophy splits, 1 week kettlebells, 1 week strength splits.

I'm in the end of the first month, with two months to go in the rotation. Who knows what'll happen after that?

Here's my weekly rotation:

Monday: Fun run

Tuesday morning: Strength
evening: cardio (dance/kettlebells)

Wednesday: Fartlek run (like CardioCoach)

Thursday morning: Strength
evening: cardio DVD workout with my workout buddy

Friday: HiiT run

Saturday: Strength

Sunday: Long run

I have a ton of workout DVDs but right now I'm really into running so that is the majority of my cardio. I also walk to and from work, about an hour and a half of walking five days a week.
 
Since my last post, I have developed a number of versions of the full body strength Tabata challenge: one is a 90 minute version, one is a 3 day split, and finally, one is a upper/lower split.

Again, it's based on the Tabata system, but focusing on strength rather than cardio. I don't watch the clock, but the idea is short sets using heavier weights with about 10 seconds break between sets - basically, three breaths between sets. The sets build on themselves, so it is necessary to lower the weights as you reach failure, incorporating down pyramids. There are a lot of sets with short breaks, making it an endurance workout, but each set contains only 8-10 reps, making it a strength workout too. The weights quoted are for me, of course, and everyone should adjust for their own level.

Remember, warm up first, 10-second rest after each set, 1-2 minute rest between body parts, using down pyramids (drop sets) as necessary, stretch after. Use weights that challenge you.

Here is the Upper/Lower Split:

TABATA UPPER/LOWER SPLIT CHALLENGE
Lower Split Day (45 minutes plus warm up and stretch)
Legs: Narrow Squats – 75 lbs
1. 10 narrow squats
2. 10 narrow squats
3. 10 narrow squats
4. 10 narrow squats
5. 10 narrow squats
6. 10 narrow squats
7. 10 narrow squats
8. 10 narrow squats

Legs: Dynamic Lunges – 15 lbs
1. 10 forward lunges, left leg
2. 10 forward lunges, left leg
3. 10 forward lunges, right leg
4. 10 forward lunges, right leg
5. 10 back lunges, left leg
6. 10 back lunges, left leg
7. 10 back lunges, right leg
8. 10 back lunges, right leg

Oblique Abs: Mix, 10 lbs
1. 10 alternating side plank hip dips
2. 10 alternating side plank hip dips
3. 10 alternating side plank hip dips
4. 10 alternating side plank hip dips
5. 20 Russian Twists
6. 20 Russian Twists
7. 20 Russian Twists
8. 20 Russian Twists

Legs: Wide Squats – 75 lbs
1. 10 wide squats
2. 10 wide squats
3. 10 wide squats
4. 10 wide squats
5. 10 wide squats
6. 10 wide squats
7. 10 wide squats
8. 10 wide squats

Legs: Plie Squats – 75 lbs
1. 10 plie squats
2. 10 plie squats
3. 10 plie squats
4. 10 plie squats
5. 10 plie squats
6. 10 plie squats
7. 10 plie squats
8. 10 plie squats

Oblique Abs: Mix
1. 20 bicycles
2. 20 bicycles
3. 20 bicycles
4. 20 bicycles
1. 20 squirms, right side
2. 20 squirms, right side
3. 20 squirms, left side
4. 20 squirms, left side

Legs: Static Lunges – 15 lbs
1. 15 static lunges, left leg
2. 15 static lunges, left leg
3. 15 static lunges, left leg
4. 15 static lunges, left leg
5. 15 static lunges, right leg
6. 15 static lunges, right leg
7. 15 static lunges, right leg
8. 15 static lunges, right leg

Legs: Step Ups, 15 lbs
1. 10 step ups, left side
2. 10 step ups, left side
3. 10 step ups, left side
4. 10 step ups, left side
5. 10 step ups, right side
6. 10 step ups, right side
7. 10 step ups, right side
8. 10 step ups, right side

Oblique Abs: Mix, 5-10 lbs
1. 12 side to side twists with dumbbell
2. 12 side to side twists with dumbbell
3. 12 overhead side to side bends with dumbbell
4. 12 overhead side to side bends with dumbbell
5. 20 woodchoppers on the ball with dumbbell
6. 20 woodchoppers on the ball with dumbbell
7. 20 woodchoppers on the ball with dumbbell
8. 20 woodchoppers on the ball with dumbbell

Upper Split Day (60 min plus warm up and stretch)
Chest: Push Ups
1. 10 push ups
2. 10 push ups
3. 10 push ups
4. 10 push ups
5. 10 wide push ups
6. 10 wide push ups
7. 10 wide push ups
8. 10 wide push ups

Shoulders: Presses, 25-20 lb
1. 8 overhead press
2. 8 overhead press
3. 8 overhead press
4. 8 overhead press
5. 8 military press
6. 8 military press
7. 8 military press
8. 8 military press

Back: Two Arm Rows, 90 lb
1. 8 overhand rows
2. 8 overhand rows
3. 8 underhand rows
4. 8 underhand rows
5. 8 wide rows, overhand
6. 8 wide rows, overhand
7. 8 wide rows, underhand
8. 8 wide rows, underhand

Abs: Crunches
1. 20 crunches on the ball
2. 20 crunches on the ball
3. 20 crunches on the ball
4. 20 crunches on the ball
5. 20 butterfly crunches
6. 20 butterfly crunches
7. 20 butterfly crunches
8. 20 butterfly crunches

Biceps: Curls, 25-20-15 lb
1. 8 bicep curls
2. 8 bicep curls
3. 8 bicep curls
4. 6 bicep curls, half rep holds
5. 8 wide angle curls
6. 8 wide angle curls
7. 8 wide angle curls
8. 6 wide angle curls, half rep holds

Triceps: Mix, 20-15 lb
1. 20 tricep dips
2. 20 tricep dips
3. 20 tricep dips
4. 20 tricep dips
5. 8 skull crushers
6. 8 skull crushers
7. 8 skull crushers
8. 6 skull crushers, half rep holds

Chest: Bench Press/Chest Flyes, 35-30-25-20 lb
1. 8 bench press
2. 8 bench press
3. 8 bench press
4. 8 bench press
5. 8 chest flyes
6. 8 chest flyes
7. 8 chest flyes
8. 8 chest flyes

Shoulders: Lateral Raises, 15-12 lb
1. 8 lateral raises, straight arm
2. 8 lateral raises, straight arm
3. 8 lateral raises, straight arm
4. 8 lateral raises, straight arm
5. 8 lateral raises, bent arm
6. 8 lateral raises, bent arm
7. 8 lateral raises, bent arm
8. 8 lateral raises, bent arm

Back: Mix, 35-30-25 lb
1. 8 pullovers
2. 8 pullovers
3. 8 pullovers
4. 8 pullovers
5. 8 pull ups
6. 8 pull ups
7. 8 chin ups
8. 8 chin ups

Abs: Mix
1. 8 roll ups
2. 8 roll ups
3. 8 roll ups
4. 8 roll ups
5. 30 mountain climbers
6. 30 mountain climbers
7. 30 mountain climbers
8. 30 mountain climbers

Biceps: Hammer Curls, 25-20-15 lb
1. 8 hammer curls on the ball
2. 8 hammer curls on the ball
3. 8 hammer curls on the ball
4. 8 hammer curls on the ball
5. 8 hammer curls
6. 8 hammer curls
7. 8 hammer curls
8. 6 hammer curls, half rep holds

Triceps: Mix, 25-20 lb
1. 8 overhead extensions
2. 8 overhead extensions
3. 8 overhead extensions
4. 8 overhead extensions
5. 8 Tricep bench press
6. 8 Tricep bench press
7. 8 Tricep bench press
8. 8 Tricep bench press
 
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Here's the 3-Day Split:

Again, it's based on the Tabata system, but focusing on strength rather than cardio. I don't watch the clock, but the idea is short sets using heavier weights with about 10 seconds break between sets - basically, three breaths between sets. The sets build on themselves, so it is necessary to lower the weights as you reach failure, incorporating down pyramids. There are a lot of sets with short breaks, making it an endurance workout, but each set contains only 8-10 reps, making it a strength workout too. The weights quoted are for me, of course, and everyone should adjust for their own level.

Remember, warm up first, 10-second rest after each set, 1-2 minute rest between body parts, using down pyramids (drop sets) as necessary, stretch after. Use weights that challenge you.

TABATA 3-DAY SPLIT CHALLENGE

Day 1 (Chest, Shoulders, Legs, Oblique Abs)
Chest: Push Ups
1. 10 push ups
2. 10 push ups
3. 10 push ups
4. 10 push ups
5. 10 wide push ups
6. 10 wide push ups
7. 10 wide push ups
8. 10 wide push ups

Shoulders: Presses, 25-20 lb
1. 8 overhead press
2. 8 overhead press
3. 8 overhead press
4. 8 overhead press
5. 8 military press
6. 8 military press
7. 8 military press
8. 8 military press

Legs: Narrow Squats – 75 lb
1. 10 narrow squats
2. 10 narrow squats
3. 10 narrow squats
4. 10 narrow squats
5. 10 narrow squats
6. 10 narrow squats
7. 10 narrow squats
8. 10 narrow squats

Chest: Bench Press/Chest Flyes, 35-30-25-20 lb
1. 8 bench press
2. 8 bench press
3. 8 bench press
4. 8 bench press
5. 8 chest flyes
6. 8 chest flyes
7. 8 chest flyes
8. 8 chest flyes

Shoulders: Lateral Raises, 15-12 lb
1. 8 lateral raises, straight arm
2. 8 lateral raises, straight arm
3. 8 lateral raises, straight arm
4. 8 lateral raises, straight arm
5. 8 lateral raises, bent arm
6. 8 lateral raises, bent arm
7. 8 lateral raises, bent arm
8. 8 lateral raises, bent arm

Oblique Abs: Mix, 10 lbs
1. 10 alternating side plank hip dips
2. 10 alternating side plank hip dips
3. 10 alternating side plank hip dips
4. 10 alternating side plank hip dips
5. 20 Russian Twists
6. 20 Russian Twists
7. 20 Russian Twists
8. 20 Russian Twists

Day 2 (Back, Legs, Abs)
Back: Two Arm Rows, 90 lb
1. 8 overhand rows
2. 8 overhand rows
3. 8 underhand rows
4. 8 underhand rows
5. 8 wide rows, overhand
6. 8 wide rows, overhand
7. 8 wide rows, underhand
8. 8 wide rows, underhand

Legs: Wide Squats – 75 lb
1. 10 wide squats
2. 10 wide squats
3. 10 wide squats
4. 10 wide squats
5. 10 wide squats
6. 10 wide squats
7. 10 wide squats
8. 10 wide squats

Abs: Crunches
1. 20 crunches on the ball
2. 20 crunches on the ball
3. 20 crunches on the ball
4. 20 crunches on the ball
5. 20 butterfly crunches
6. 20 butterfly crunches
7. 20 butterfly crunches
8. 20 butterfly crunches

Back: Mix, 35-30-25 lb
1. 8 pullovers
2. 8 pullovers
3. 8 pullovers
4. 8 pullovers
5. 8 pull ups
6. 8 pull ups
7. 8 chin ups
8. 8 chin ups

Legs: Lunges – 15 lb
1. 15 static lunges, right leg
2. 15 static lunges, right leg
3. 15 static lunges, left leg
4. 15 static lunges, left leg
5. 10 forward lunges, right leg
6. 10 forward lunges, left leg
7. 10 back lunges, right leg
8. 10 back lunges, right leg

Abs: Mix
1. 8 roll ups
2. 8 roll ups
3. 8 roll ups
4. 8 roll ups
1. 30 mountain climbers
2. 30 mountain climbers
3. 30 mountain climbers
4. 30 mountain climbers

Day 3 (Biceps, Triceps, Legs, Oblique Abs)
Biceps: Curls, 25-20-15 lb
1. 8 bicep curls
2. 8 bicep curls
3. 8 bicep curls
4. 6 bicep curls, half rep holds
5. 8 wide angle curls
6. 8 wide angle curls
7. 8 wide angle curls
8. 6 wide angle curls, half rep holds

Triceps: Mix, 20-15 lb
1. 20 tricep dips
2. 20 tricep dips
3. 20 tricep dips
4. 20 tricep dips
5. 8 skull crushers
6. 8 skull crushers
7. 8 skull crushers
8. 6 skull crushers, half rep holds

Legs: Plie Squats – 75 lb
1. 10 plie squats
2. 10 plie squats
3. 10 plie squats
4. 10 plie squats
5. 10 plie squats
6. 10 plie squats
7. 10 plie squats
8. 10 plie squats

Biceps: Hammer Curls, 25-20-15 lb
1. 8 hammer curls on the ball
2. 8 hammer curls on the ball
3. 8 hammer curls on the ball
4. 8 hammer curls on the ball
5. 8 hammer curls
6. 8 hammer curls
7. 8 hammer curls
8. 6 hammer curls, half rep holds

Triceps: Mix, 25-20 lb
1. 8 overhead extensions
2. 8 overhead extensions
3. 8 overhead extensions
4. 8 overhead extensions
5. 8 Tricep bench press
6. 8 Tricep bench press
7. 8 Tricep bench press
8. 8 Tricep bench press

Oblique Abs: Mix
1. 20 bicycles
2. 20 bicycles
3. 20 bicycles
4. 20 bicycles
5. 20 squirms, right side
6. 20 squirms, right side
7. 20 squirms, left side
8. 20 squirms, left side
 
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All I can say is:

YOU ARE A MANIAC!!! LOL!

I love these! I'm going to work these up into a rotation mixed with running and HIIT for cardio! That ought to be a good rotation!

I really appreciate the time you take to post these!

Thanks!
 
I certainly will! I'm away this weekend, but plan on trying one out during my next rotation! I want to squeeze it in on Saturday after a full week of TT. We'll see how it goes!

I'll definitely fill you in on the results after! it may have to be a PM! :eek: Language may not be suitable for general audiences! LOL! :p

Have a terrific weekend!

morningstar said:
Hey Tricia,

Let me know what you think if you give one of them a go.
Click to expand...
 
Morning Star


Thank you for the taking out the time to post these rotation they look really good. I know that it must have been time consuming but it is well appreciated.
 
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