I'll post up some other routines later tonight too. Some of the other ones I do involve weights and some involve a treadmill. Like I'll finish up my last round with a treadmill circuit....something like 0.1 miles at 5.0 mph, then go 0.2 miles at 7.5-8.0 mph, 0.1 miles at 5 mph, 0.2 miles at 7.5-8.0 mph.....then I'll repeat the same thing except I'll add in a 2% incline during the sprinting phase and flatten it back out during the jog (5.0 mph) phase. I'll do 5, 7.5, 5, 7.5 using inclines of 2, 3, 4% in that fashion to finish off a workout if i feel that I didn't push it enough.
Yeah that is the typical way to do it but you could go more than that if you want to. You could add in additional rounds for up to as many as you want to do. The key is keeping up with the 20 seconds on and 10 seconds off schedule though.
You can buy a Tabata timer that will do that for you but I just use a clock on the wall. It doesn't seem like long, 20 minutes, but I swear by the time you are done, you are covered in sweat and pretty much out of breath (at least I am sometimes).
I'll type up some more and put them inmy betting thread so you can view them. You can do the Protocol with almost any type of exercise and it's quick, 20 minutes. If you do it every day, you will lose weight, quickly...and it will be virtually all fat loss. I do a lot of plyometrics in my routines and my legs are getting stronger as well
Hahahaha....sure. I switch my routines about every other day or every day so I have about 20 different routines that I do. I could type up a few of them...I mix up a good variety of exercises. I'll type up a couple...gets my heart rate WAY up there..about 180 beats per minute.
Nah, not at 154. Maybe at 147, Cotto looked a little wobbly there but at 154, he has been solid, very stocky and strong. He has taken some beatings but that Margarito victory gave him a ton of confidence back.