Tabata Training Method - Ep 32 - Made Fit TV Video

If all you can muster up in your daily schedule is 15 or 20 minutes of exercise, Tabata training may be your answer. Tabata is a form of quick and high-intense training developed in Tokyo. It requires you to perform a movement, like a squat, in pe...
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Jennifer DiDonato: Hello! Welcome to MadeFitTV. I am your host Jennifer DiDonato and this is Episode number 32 and I just want to say thank you to all you that have already joined us on Ustream. Right now, I'm on Ustream MadeFitTV and we always let you know, we send out a Twitter, so find me on Twitter, Jenny DiDonato. So today, I want to answer one of the viewer questions. I got an email from Nicole from Escondido, California. She is 16-years old. She said you know what, I am in high school, I am taking house classes already. I've no time to exercise. So she wanted a suggestion for morning exercise, you know what, I say awesome because exercising in the morning is a good way, just get it out of the way, you know some quick, and I have something really awesome for you guys. It is a type of training that would really fit into your schedule, 15, 20 minutes and especially for you Nicole and this is called the Tabata method of training. Tabata, it was developed so back in the 90s in Tokyo, and it is a type of high intense minimal rest training and you can do with any type of movement. Now today, I am going to show you four movements that you can do with Tabata training. If you're catching this on Youtube or Videolar or anywhere else, I want you to you check out MadeFitTV.com, because accompanying this podcast, I am giving out an excel spreadsheet for you guys to log your progress with this training. I am going to tell you why in a moment, because it's going to be something that you're going to want to log, because you can really track your progress. So starting out the Tabata training, you're doing 20 seconds of one moment, full out, do as many as you can, perfect form, with almost 20 seconds, you're going to need a timer, and then you're going to rest for 10 seconds. Then immediately, the 10 seconds done, you're going to start again at 20 seconds doing as many as you can, trying to top how many you did the first. I want you to do this 20, 10 rotation, a total of eight times, okay. Eight times, so that's going to be a total of four minutes, understand? So you got 20, 10 times up by eight, you can get four minutes. Alright, let's get started. I am going to show the first movement that I want you to do with your Tabata training and it's going to be a jackknife crunch, it can be alternating jackknife crunch. So I am having lay down on your back, okay. Arms over head, nice and straight, make sure that you keep your spine nice and straight against the mat. I want you to come up, keep one leg straight, you do many as you can in 20 seconds. Now, I don't have a timer right now or at least a clock with a second hand which could also work, so that's why I am just doing this movement to show you. You're going to do as many as you can. Each one counts as a half, so you're going to do one and one, so it counts as one rep so one at each is going to be one rep. You're going to try and do as many as you can, remember that number, 20 seconds. Once that 20 second is up on your clock, I want you to rest for 10 seconds. When you are done resting, immediately get back anyway. You want to be really strict with this 20, 10 because that is going to be the key in promoting endurance of your muscle and keeping your heart rate up. After you've done a total of that four minutes with the jackknife crunches, I want you to rest for one minute, sixty seconds, I want you to rest. No more, no less, I want you to rest. It's going to bring five minutes okay. Now the next movement -- we've rested, one minute is up. Now we're going into our next movement with the Tabata training, it's going to be a push up to knee tucks. So, get in the push up position, remember you want to have your arms directly under your shoulders, bring it up back nice and tight and down, and down, keep your abs nice and tight. Do as many as you can in 20 seconds, really punch it out, work in the abs, work in the shoulders, work in the chest, triceps, whole body you got, it's whole body. Do

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