I stuck around after working with two clients last night and worked out in Sean's class. He's really creative with modified Tabata workouts--short intense bouts of exercise alternating with short rests. These are the exercises and the number of reps I did in each 30 second interval.
Slam ball, 20 pounds, 4 30-second rounds with 30 seconds rest in between:
14, 14, 14, 16
Rest 30 sec and run 400 meters, time: 1:46
Air squats, 4 30-second rounds with 30 seconds rest in between:
19, 21, 21, 23
Rest 30 sec and run 400m: 1:40
Kettlebell swings, 24 kg, 30 sec on 30 off:
18, 18, 18, 18
Rest 30 sec and run 400m: 2:15! My rear was killed by that heavy kettlebell.
Knees to elbows on the pull-up bar, 30 sec on 30 off:
10, 8, 8, 8
Rest then run 400m: 1:42
At the end of that run I thought I was going to throw up!
Slam ball, 20 pounds, 4 30-second rounds with 30 seconds rest in between:
14, 14, 14, 16
Rest 30 sec and run 400 meters, time: 1:46
Air squats, 4 30-second rounds with 30 seconds rest in between:
19, 21, 21, 23
Rest 30 sec and run 400m: 1:40
Kettlebell swings, 24 kg, 30 sec on 30 off:
18, 18, 18, 18
Rest 30 sec and run 400m: 2:15! My rear was killed by that heavy kettlebell.
Knees to elbows on the pull-up bar, 30 sec on 30 off:
10, 8, 8, 8
Rest then run 400m: 1:42
At the end of that run I thought I was going to throw up!
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