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#18
Old 04-10-2012, 10:37 PM
mathed
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Quote:
Originally Posted by jtiger777 View Post
ab ripper x is a beast, i get tired of the dudes voice tho! im gonna see whats up with this HIIT Tabata protocol
It's pretty badass, tonight I did this routine:


Brief description of a few of the exercises

**there is a 10 sec. break after every exercise, I did not put it down below because it makes things too clustered.

**The entire workout takes 20 minutes and my heart rate was about 170 to 185 beats per minute. I weighed in at 168.5lb before the workout and 168 lb afterwards. My shirt was soaked too

platform jumps - using a small aerobics platform, stand about a foot away and hop up on the edge and then hop right back off. Do it non-stop as fast as you can for the 20 sec.

Squats - I used a barbell and light weights, only 45 pounds...go as fast as possible with good form for the 20 sec.

mountain climbers - I assume everyone knows what they are

medicine ball pushups - Take a medicine ball and I did 5 pushups with the ball in my left hand then I rolled it to the right hand and did 5 more, repeat as fast as you can for the 20 sec.

Round 1
1. jumprope 20 seconds

2. platform jumps 20 sec.

3. jumprope 20 sec

4. platform jumps 20 sec.

5. jumprope 20 sec.

6. platform jumps 20 sec.

7. jumprope 20 sec.

8. platform jumps 20 sec
----------------------------------------------
1 minute break
----------------------------------------------
Round 2
1. squats 20 sec

2. mountain climbers 20 sec.

3. squats 20 sec

4. mountain climbers 20 sec.

5. squats 20 sec

6. mountain climbers 20 sec.

7. squats 20 sec

8. mountain climbers 20 sec.
---------------------------------------
1 minute break
---------------------------------------
Round 3
1. medicine ball pushups 20 sec.

2. jumprope 20 sec.

3. medicine ball pushups 20 sec.

4. jumprope 20 sec.

5. medicine ball pushups 20 sec.

6. jumprope 20 sec.

7. medicine ball pushups 20 sec.

8. jumprope 20 sec.
------------------------------------------
1 minute break
------------------------------------------
Round 4
this was a boxing round...(R = orthodox), (L = southpaw)
1. jab, jab, straight (R)

2. jab, jab, straight (L) 20 sec.

3. jab, jab, straight (R) 20 sec.

4. jab, jab, straight (L) 20 sec.

5. jab, jab, straight (R) 20 sec.

6. jab, jab, straight (L) 20 sec.

7. jab, jab, straight (R) 20 sec.

8. jab, jab, straight (L) 20 sec.

Last edited by mathed; 04-10-2012 at 11:54 PM.
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