hauret: Geelong's Health and Fitness Blog

রবিবার, ১৪ জুলাই, ২০১৩

Geelong's Health and Fitness Blog - Geelong Gym

Have you tried our new Tabata class yet? ?If you?re trying to get rid of unwanted fat, Tabata is the way to do it. ?Don?t know what it is? ?Basically you pick an exercise, go as hard as you possibly can for 20 seconds and then rest for 10 seconds. ?You repeat this 8-20 times in total? then pick another exercise and restart the process.

Sounds easy, right? ?Well it is? but not on your body. ?You should be absolutely exhausted by the end of our 30 minute workout and if you?re not, you haven?t worked hard enough.

Come along on Wednesdays at 12.15pm for our Tabata class, but if you can?t make it or want to do it more regularly, here are some exercises to incorporate into your own Tabata workout:

Bicycle Sprints ? perfect for engaging all of your lower body, make sure you push really hard to get your heart rate skyrocketing for those 20 seconds.
Hindu Squats

Hindu Squats ? similar to a traditional squat but you don?t stop when your legs are parallel to the ground. ?Instead you continue down, dropping your butt towards your heels until your fingertips brush the ground (see photo). ?Going through the full range of motion gets your heart rate up and engages more muscle.
Jumping Lunges ? yes, it?s those dreaded lunges and made even worse by adding a jump in between alternating legs to up the difficulty and cardio factor. ?Start with stepping your right foot forward into a deep lunge, then jump, bringing your back (left) foot forward and landing in a lunge.
Jumping Rope ? not a favourite with women, but nevertheless a great fat burner. ?Our concession to you is you can choose whatever foot pattern you like, as long as you keep that rope turning and jump as fast as you can.
Box Jumps ? find a weight bench or step and risers that hit somewhere between your shins and knees. ?With both feet at the same time, jump on the bench then straight back off again. ?Try not to rest when you land and jump right back up again. ?If this is too hard, you can do step ups.
Bench Hop Overs ? place your hands near one end of a flat weight bench with both feet on one side. ?Hope your legs in tandem from one side to the other, not resting in between. ?Keep hopping until your 20 seconds are up!
Mountain Climbers

Mountain Climbers ? yes, I know, these suck but they?re so good for fat burning! ?If you?re not already familiar with them, make a triangle with your hands and feet on the floor and your butt up in the air. ?Bring one leg up towards your chest, similar to a sprinter?s starting position. ?Keeping your hands on the ground, jump to switch legs, just quickly touching your toes down.
Handstand Pushups ? this one?s a challenge for those at an advanced level of fitness. ?Kick into a handstand against a wall. ?Bend your elbows and lower down and then push back up. ?You don?t have to go all the way down to your head for these to be effective, even a couple of inches will challenge your body.
Running on Mini-Trampoline or Bosu ? run in place as hard and fast as you can without falling off.