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Fitness

Remember: to see the best results with the Tabata training, it is important to have aproper diet to assist your body for the workouts and aid in recovery. You have to treat your body as a machine, and if you do not put the proper fuel in it, then it will not perform at its best

Challenge your body: 

Only got 10 minutes? THIS is your workout.

TABATA IS GOING TO KEEP YOUR METABOLISM ELEVATED AND HELP YOU TO KEEP BURNING THOSE CALORIES!


Do Each Exercise for 30 Seconds to 1 Minute (Repeat 3 times)

Jumping Rope
Mountain Climbers
Pushups
Jump Squats
Butt Kickers
 Burpees

 Sit-ups 

Bicycle crunches

​Second planks



 No equipment full body workout


Tabata is a form of exercise that uses short bursts of high intensity interval training (HIIT)  consisting of 8 rounds of 20 seconds of intense work, followed by 10 seconds of rest. It can be very time efficient and beneficial for anyone who just can’t find time in the day to get in a good workout.

Challenge yourself for 30 days to try Tabata.


How do I know when to Increase my Weights?

People ask me all the time when they are supposed to increase the weight they are using while in the gym. The answer is simple!


1. You want to be able to get through 2-3 sets of each exercise (ideally 3)

2. You want the last 2 reps of each set to be hard (like you wish you weren’t doing them)

3. You want to be able to do 10-15 reps of each exercise Now….If you can easily do 12 reps of the exercise without the last 2 reps being hard it is time to increase you reps to 15. If you can do all 15 reps without the last 2 reps being hard, it is time to INCREASE YOUR WEIGHT. Once you have increased you weight you can try to start back at your standard 12 reps. However, if you can only get to 8-10 the first couple times you are trying this heavier weight that is just fine. You will be back up to 12 reps and then 15 reps in no time! You will continue this pattern as you increase your weight over time. You are typically increasing your weights every 4 weeks.

You can also challenge yourself with balance, alternating arms/legs or with circuit training. Try doing your biceps curls while standing on a Bosu Ball or while standing on one leg. You can also try alternating legs when doing lunges or try walking lunges instead of just doing stationary lunges. Finally, you can make an exercise into a circuit like a squat with a shoulder press.

Remember, our bodies adapt quickly that is why we need to be change up our workouts to avoid Plateauing!

210-556-8282.

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