The gymboss tabata intervals workout took 3 days to film and edit but it's one of the best and most fun bootcamp cardio workouts I've ever put together.
Day one I tried it with jump rope exercises, step jumps and burpees. A modification of Stephanie's tabata fatloss workout. The workout was challenging but my knees were killing me the next day (not good).
Day two I tried a combination of jump rope, lateral hops and pile driver squats but that was too much like day one and not challenging enough.
Day three turned out to be the best of all three. I think you'll really enjoy this workout. It includes a few CST exercises that I've not done in a while so my form is off a bit but am working on that.
There's going to be a fun contest linked to this workout so be sure to check your email for that.
Gymboss Tabata Intervals Workout Minute by Minute Instructions:
Warm-up for 5 minutes - walking, biking, step-ups running in place jumping jacks, squats or combination of all those.
Continue with:
1. Updog snap 20 sec. work 10 sec. rest
2. Leg swoop level 1 20 sec. work 10 sec. rest
3. Lateral hops w/ floor tap 20 sec. work 10 sec. rest
4. Karate kick lunges 20 sec. work 10 sec. rest
5. Karate kick lunges (other side) 20 sec. work 10 sec. rest
6. Sandbell rockit drill 20 sec. work 10 sec. rest
7. Sandbell rockit drill (other side) 20 sec. work 10 sec. rest
8. Plank lateral hops 20 sec. work 10 sec. rest
That's 8 rounds with only 10 seconds rest between exercises. After your 8 rounds rest for a minute and repeat 2-3 more times. I only went 3 rounds but am working up to 4 next week.
And trying this workout today! And hoping I win!:)!
Feb 01, 2010 Rating
I hate Godzilla too by: John Byrne
That would be Alan, from "The Hangover" - Love the G-Man or "Fat Jesus" to his fans
Feb 01, 2010 Rating
Gymboss by: Mary Ann
Alan Garner spoke that quote in the movie "The Hangover".
Feb 01, 2010 Rating
Gymboss contest by: Sheryl Monteil
Contest #1 The Hangover and it was said by ALan Garner
Feb 01, 2010 Rating
gymboss by: Lynn
opps, forgot to post my name. can't wait to try this one.
Feb 01, 2010 Rating
Workout quote by: cathy
Alan Garner made the quote in The Hangover
Feb 01, 2010 Rating
Hangover by: Kaye
It's the Hangover.
Awesome workout. Can't wait to try this one. You go girl!
Feb 01, 2010 Rating
Fat Jesus in The Hangover by: Monica
Thanks everybody, hope you enjoy the workout too.
Andi, you're breaking my heart!! When I saw your post I was so excited you were the first because you comment so much on this blog.
You forgot the character though and I don't want people sending me crazy emails so I have to give the timer to John Byrne.
John please email me your contact info and I'll get that out to you end of this week.
Feb 02, 2010 Rating
DARN by: Andi
I know right and then when I did post the name I forgot to post my own! R-E-A-D directions next time. Congrats John! (even though I am pouting and stomping on the inside :)
Feb 02, 2010 Rating
Hotover40 by: Anonymous
Just watched the movie last night-hysterical! great workout-I'll modify for knee issues...
Have fun!
Feb 02, 2010 Rating
workout modifications are awesome by: Monica
Modifications rule! You can make any of the exercises easier or harder. Totally up to you.
Andi you are so funny! If John doesn't get a hold of me after I send out next week's n.l. then the timer goes to you. You were the first and third poster.
Aug 30, 2010 Rating
That,s heart pounding by: Dan
First time trying out Tabata Intervals,I only made for 3 rounds.Im pretty sure i got more out of it than spending 30 minutes on my treadmill.It really pushed my cardio.Gotta get me a Gymboss timer.
Aug 30, 2010 Rating
tabatas awesome for endurance by: Monica
Glad you liked it Dan. Good news is tabatas build killer endurance so you'll be getting through the entire thing in no time!!
