TaBADa

40 sec on/20 sec off for 8 rounds x 5 sets

1st set:

Double unders or fast singles
Mountain climbers

2nd set:

Burpees (any modification)
Jumping lunges

3rd set:

Double unders or fast singles
Leg raises

4th set:

Burpees (any modification)
Jump squats

5th set:

Double unders or fast singles
Flutter kicks

2 minute rest between sets.

Shoot for 70-90% effort. This should really suck by the 5th round in each set.

Reminder for perceived exertion guidelines

To say this workout was challenging would be an understatement. We were all already hurting by the end of second set.

A standard Tabata set is 20 seconds of work and 10 seconds of rest for 8 rounds. Each round of this workout consisted of 40 seconds of work and 20 rest still with 8 rounds per set. Double the pain of an already challenging structure.

Alternate between the two exercises throughout each set. The jump rope or burpees would be the odd rounds with the core and leg exercises being the even rounds. Any core exercise can replace the ones listed and standard lunges or air squats with or without using something to support your weight could be used for leg modifications.

I decided to focus on >90% effort while counting reps for the double unders (DUs) and burpees while dialing back exertion to 70-80% and not counting during the core and leg exercises. I aimed to get 60-70 DUs each round and 19-20 burpees which I was able to maintain but absolutely demolished me.

My heart rate following the DUs and burpee rounds was through the roof. As with any extreme stressor, I had to just focus on my breathing, particularly extending my exhales during those short periods of rest while maintaining focus on what I could control as I progressively got through it.

Completing difficult workouts can teach you so much physically and mentally and provide the framework to apply the same strategies of intentional breathing, perspective, and resilience to any life domain. The more you do anything challenging, the more you’ll understand yourself and the better you’ll get.

Stuff like this makes most things feel easier.

Let me know how it goes if you give it a try!

Disclaimer:

The content provided is intended for general knowledge and informational purposes only and is not a replacement for medical advice. Always consult with a qualified healthcare professional prior to making any decisions or changes relating to your health. Kyle Shepard is not responsible for any adverse effects resulting from the use of information in this publication.

Resilient Mental State

Workout of the Week: TaBADa