*Prelude:
Foodrenegade is giving away some grassfed beef. If you have been putting off grassfed because of the cost or because of lack of availability, head over there for your free chance at some! Check it out here
These piglets have the eye of the tiger!
This little piggy did high knees.
This little piggy did none (but he did jumping jacks).
This little piggy did boxing.
This little piggy had fun (doing burpees).
And THIS little piggy did jump rope… all the way home.
This is a little Tabata workout I threw together the other day when I was looking to do a light little workout.Nothing light about it… I was pretty sore the next day! lol. This is a great beginner workout OR more advanced workout. I say either because the beauty of doing any Tabata type workout is that the more fit you are, the more difficult it is because you can rep out more reps. I think that this would be a great little workout on the road travelling.
The workout consists of 5 exercises done in 5 sets of 8 rounds of Tabata protocol (20 seconds balls to the wall then 10 seconds rest). The entire workout takes around 25 minutes.
If you want a great online timer to help you time your Tabata… I use this one.
1. 8 rounds Tabata high knees. Run in place as fast as you can bringing your knees up as high as you can.
2. Immediately into a 60 second front plank.
3. Immediately to 8 rounds Tabata jumping jacks. Hopefully self explanatory. Go as fast as you can!
4. Immediately into a 60 second left side plank.
5. 8 rounds Tabata punching bag. If travelling or no bag then shadow box!
6. Immediately into a 60 second right side plank.
7. 8 rounds Tabata burpees with pullup. If no access to pullup (traveling or don’t have a bar at home) then just do regular burpees. To do a burpee, stand up straight. Squat down and place your hands on the ground. Kick your legs out behind you. Do a pushup. Jump your feet back to your hands. Stand up. That is 1.
8. Immediately into a 60 second front plank
9. 8 rounds Tabata jump rope. If you don’t yet own one… go buy one. This is a great piece of workout equipment that is only around $10. Many of my future workouts are going to require a jump rope.
*10. If you have access to it, do 1 set heavy deadlifts & one set hanging power clean and presses.
This may be a little hard for the begginers but is great because you can do it in the comfort of your own home. Do not be discouraged if you can’t finish the workout. Keep building up until you can!
March 4th, 2009 - 9:53 am
This looks like a great workout. I’ll give it a try. Any kind of Tabata workout is really tough.
- Dave
March 4th, 2009 - 10:39 am
I love the Tabata workouts- I’ve been doing tabata planks (front, R side, L side) 3 rounds, 20 on 10 off as my cool down for the past few weeks. I can already feel my core getting stronger!
I’m going to have to try this one though- seems like a great conditioning workout, and it’s been cold here so if this means I don’t have to go outside or travel to the gym, I’m in!
Thanks SoG!
-BEE
March 4th, 2009 - 10:39 am
Oh and PS- those piggies are adorable.
March 4th, 2009 - 11:30 am
This shall be my workout tomorrow. I’m sure to be singing praises to you SOG. Praises such as “You *)*(@#$@#$#$%#%@#%”. Then praises to the porcelain god
March 4th, 2009 - 11:33 am
David,
I hope you enjoy!
Bee,
That is a real stroy. The tiger was raising the piglets. I wonder what ever happened to them… bacon?
Troy,
I don’t think it will be that bad but hopefully you will feel it!
March 4th, 2009 - 10:51 pm
Hey! I am so impressed with your progress… and holy crap… that workout is gonna dominate me.
I have a question for you… while you were slimming down, how often did you go “off” the primal plan? I’m trying to go at least 30 days with no junk food but I am struggling, at only a week in…I don’t want to ruin all my good progress. ):
But yeah. Love the blog, look forward to every update!!!
March 5th, 2009 - 7:12 am
Hannah,
Thank you! The answer to your question depends on how you defined going “off” the primal plan. When I first started, I would have some refried beans occasionally on the weekends. I would also have an occasional sweet potato or sweet potato fries or chips (homemade always). I also still drank pretty regularly though I switched to wine or straight liquor on the rocks. I never relapsed into grains or refined sugar that I can think of. I have since dropped the sweet potatoes beans and booze. Staying primal has never been very hard for me at all. I would argue that it has in fast been very very easy!
March 5th, 2009 - 11:22 am
SOG mentioned to me once that u have to go primal at least 3 weeks for ur body to switch over?
I should think that one week in, ur body is still going through withdrawals and cravings at any rate.
March 5th, 2009 - 12:28 pm
Hey, thanks for letting people know about the beef giveaway! Yikes. This workout will totally kick my butt.
December 18th, 2009 - 12:59 pm
Hi!. Thanks a bunch for the info. I’ve been digging around looking some info up for shool, but there is so much out there. Yahoo lead me here – good for you i suppose! Keep up the good work. I will be popping back over in a few days to see if there is any more info.