http://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf

yo i just did this about half hour ago i only got to the 2nd sprint and i couldnt do anymore. right now i feel like hurling but im fighting it.

Maybe Physio/Chiro should take a look at that. That's exactly the kind of fat loss program I was talking about. Funny you happen to post this the very next day. :)
It is, essentially the Tabata method. I've done the program many times, only doing Thrusters with dumbells, instead of sprinting. It's a killer!

http://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf

yo i just did this about half hour ago i only got to the 2nd sprint and i couldnt do anymore. right now i feel like hurling but im fighting it.
Can you eplain how ypu did it the link is not working for me

im going to start doing that
5 days a week not 3

nice find cheech

im going to start doing that
5 days a week not 3

nice find cheech

You should probably work your way into it. It's very demanding on your ability to recuperate, so 3 times a week should be more than enough to start off with. Then you can go on to 4 and 5 after a while.

Can you eplain how ypu did it the link is not working for me


u need adobe acrobat to view it.


imma do it 3 times a week on my off days from the weight room. its crazy how exhausted u r right after. i could barely walk to my car.

I used to do this High Intensity training in college. it is pretty brutal if you go all out for those 20 seconds. Great workout. I need to start doing it again.

I just tried it a little bit ago, and I want to die.

just tried it tonight, its pretty good, its like wind sprints or intervals

Is it really that hard, as people say it is. Cos i always do this high intensity/low intesity combines training on pretty much anything i do that is cardio. You lot keep saying its really difficult.

So let me get this straight?

1-4 minutes Warmup
5-9 minutes 20 seconds sprint, 10 second rest x8
10-14 minutes Warmdown

And that makes you almost kill yourself? Im gonna try this soon and see how it goes for me. But somehow i dont see it hurting that much, i just cant tell yet however.

Can someone put this on Notepad or wordpad and send it to me seau76@earthlink.net

cause i don't have adobe acrobat and i'm on dailup so it would take me forever to get it....thanks if you can

cardio crush, have not yet read this, might be similar

http://www.eas.com/training/trainingTips.asp?cmsId=580

This may help also: http://www.pponline.co.uk/encyc/0145.htm

can u do this with jumprope

like jump as fast as i could for 20-30 seconds
rest 10 do it again

can u do this with jumprope

like jump as fast as i could for 20-30 seconds
rest 10 do it again

If you're able to go fast enough for it to be effective. You can also do it with punch outs on the heavy bag or mitts, front squats with weights, burpees, etc.

Personally I've done them with dumbells, where I do a front squat and then thrust the dumbells above my head, when I get up (thrusters). Very painful :)

here's another link similar to the guerilla cardio - tabata intervals

http://www.warriorforce.com/newsletter/warriorwire3.htm

If you're able to go fast enough for it to be effective. You can also do it with punch outs on the heavy bag or mitts, front squats with weights, burpees, etc.

Personally I've done them with dumbells, where I do a front squat and then thrust the dumbells above my head, when I get up (thrusters). Very painful :)


i did it with the jumprope and never again
its all good until you mess up

and messing up with a leather jumprope at full speed aint
no fun

i did it with the jumprope and never again
its all good until you mess up

and messing up with a leather jumprope at full speed aint
no fun

Haha, you got your butt spanked!! :D

Haha, you got your butt spanked!! :D

my ass my legs my arms
my back
that **** stings

ill rather get punched

my ass my legs my arms
my back
that **** stings

ill rather get punched
you have a speed rope? I have the olympic bead rope that **** leaves welts! I feel your pain man! Look at that **** you need 11 more posts haha then you can be cool like 2ndroundtko haha!

Im going to start doing this im trying to lose some body fat...Im supposed to start doing this only 3 times a week with no other cardio correct ?

can u do this with jumprope

like jump as fast as i could for 20-30 seconds
rest 10 do it again
Thats what i was wondering?

You probably could.

Im going to start doing this im trying to lose some body fat...Im supposed to start doing this only 3 times a week with no other cardio correct ?
No the more cardio you do the better. Dont just do this at all.

well yeah this mixed in with all my lifting and speed bags and heavy bag and jumproping that i do daily

im going to start monday
do it 3 times that week and 3 times the
next week

i fight in 2 weeks

I did this training yesteday and it is nothing like how you all pumped it up to be. I still had the energy afterwards to run 4 miles.

is that supposed to make u sound cool? u probably did it wrong if everyone is exhausted from it and ur not chances are u cheated. if not and ur in good shape like that then congrats.

I did this training yesteday and it is nothing like how you all pumped it up to be. I still had the energy afterwards to run 4 miles.

You didn't do it right then.

Is it really that hard, as people say it is. Cos i always do this high intensity/low intesity combines training on pretty much anything i do that is cardio. You lot keep saying its really difficult.

So let me get this straight?

1-4 minutes Warmup
5-9 minutes 20 seconds sprint, 10 second rest x8
10-14 minutes Warmdown

And that makes you almost kill yourself? Im gonna try this soon and see how it goes for me. But somehow i dont see it hurting that much, i just cant tell yet however.

hell with colerstol being a major killer, (apart from my punches, jks) this will be the next biggest killer.

you wanna be cremated or burred eXig3?

boxer if you do that then your be ultra fit for fight i imagine.
whats your record?

At my gym, I have the guys doing it 20/10 with Burpee's, split jumps, all out punching, and split jumps again. They do it for 4 two minute rounds.

The real killer is doing it with something heavy, like front squats, snatches or thrusters. 20/10 x 8. That WILL kill you. And if it doesn't, you need to put more weight on. ;)

u know what this exercise reminds me of? u ever had that pad for nintendo 8-bit?? it was kinda like the DDR pads except this was a racing game.. well u'd have to step on the pads as fast as u can until the race was over which usually lasted about 20 sec. after about 3 races i was so tired i couldnt play anymore. i forgot what the game is called...

http://www.knoppa.net/gfx/game/taf2.jpg

http://atariace.com/nintendo/images/nes_power_pad.jpg

aaaahhh!! I have that game. I'm going to create the Nintendo Guerilla Program