Happy Friday! The weekend is upon us and I CAN. NOT. WAIT. I’m going to be headed out for a hike with a friend on Sunday, and tomorrow I plan to do some exploring around down, possibly scoping out some new running routes. This is the first real chance I’ve had to do this since I arrived in Vancouver and I’m so excited to spend as much time as possible outside. Now let’s just hope the rain holds off!
Work It Out
Today’s routine is a quick one, but we’re taking the intensity wayyy up. I’ve posted several tabata workouts in the past, and today’s is one that will surely leave you feeling exhausted – but in the best of ways. I’ve broken the moves into 3 separate tabata sets. If you’re thinking “ta-what-a??”, a tabata is basically 20s of high intensity work followed by 10s of maximum recovery, repeated 8 times for a total of 4 minutes.
Rather than doing the same exercise 8 times (which could be a bit boring), I’ve made up blocks of 4 moves to keep your body guessing. There’s 3 different tabata sets (A, B and C), hence the ‘triple threat’ bit. Using the chart below as your guide, here’s a quick explanation of how it’ll go down:
- Start with set A, where you’ll do 20s of sumo squats as hard and fast as you can with good form, then rest for 10s.
- As soon as those 10s are over, you’ll do 20s of overhead presses, another 10s recovery, deadlifts, 10s recovery, and bent-over rows, followed by another 10s recovery.
- That makes 2 minutes, so you’ve got to repeat those 4 exercises again to make the standard 4 minutes in a tabata interval.
- After A is finished, take a longer recovery period (between 3-5 minutes) to rehydrate and try to bring your heart rate down.
- Do the same again for set B, then take the longer recovery, then again for set C.
The work phases are short, so be sure to work them hard!!! Challenge yourself with heavier weights, faster reps or both (as long as your form is good.)
The Triple Threat Tabata Workout
Equipment-wise, you’ll need a barbell (one you can push overhead), a mat (for comfort), a skipping rope (or just mimic the motion in set C) and a dumbell or medicine ball for tabata set B. Aim to do as many reps as you can within each 20s high intensity period, but be sure not to sacrifice form.
Turn It Up
I haven’t been the biggest Jason Derulo fan in the past, but his new song Want You to Want Me is one I can’t get out of my head these days. It’s not exactly the one you’ll want to use for hard-charging speedwork, but nevertheless, it’s one that puts me in a good mood inside the gym and out, and I hope you enjoy it too!
Have A Read
- Scenes from the 2015 Boston Marathon – via Runner’s World. A photo recap of the race this past Monday
- 7 plank variations for a strong running core – via Competitor
- 6 unexpected perks of triathlon – via Ironman