Posts tagged tabata

June 20th Workout

After the four-day-a-week Four-Month Total Transformation course with Blaine we transitioned into a twice-weekly schedule that I thought would be easier. I thought wrong.

Here’s today’s workout, we started with a barbell complex consisting of these exercises followed by this:

A dumbbell and kettle bell complex that included an inclined chest press and a kettle bell single leg Romanian dead lift that required massive amounts of balance from already fatigued leg muscles and then for a little breather we transitioned into this:

A Physio Ball reverse hyper-extension where you lay tummy-down on the ball and raise your straightened legs backward as far as you can. We did two sets of max reps and then went to this high-intensity finisher:

That really makes the ‘ole butt burn…

And last but not least, this was what Blaine put on the board to top it all off:

Usually we do this portion of the workout on our own later in the day and (full-disclosure) sometimes I don’t get around to it…

Don’t judge! Also FYI, I usually post these photos through the Knife Challenge Twitter feed and you can find that here.

Strong Man


Yesterday I experienced (arguably) the hardest workout of my life. Cathy set up a “Chipper Style” or Strong Man circuit for me and I had no. idea. what was in store for me when I walked into the gym…

It started out innocuous enough, I warmed up on the Airdyne for a bit and then we did some overhead warm ups with the PVC pipe.

Then shit got real.

The 30-sec.-on-15-off interval circuit started with tire step-ups with single-arm overhead alternating thrusters for 30 seconds followed by a 15-second rest and then it was right in to tire flips. A tire flip is exactly what it sounds like – you flip a big ‘ole tire over and over again. Following that was inclined pushups on the same. damn. tire. I just got done flipping and stepping up on (I hated that tire by the end of the workout).

Then it was on to bucket pulls, which is also exactly what it sounds like. You pull a wheelbarrow without wheels around the room – but first you load it down with weight!  The weight in this instance was Cathy herself (plus a 40 lbs. sandbag).

Then it was on to battling ropes. After that was a 1 minute rest. Then it started ALL OVER again. And she put me through the paces four times.

After that it was a Tabata bottom-to-bottom squat finisher and then I felt like I was simultaneously going to puke and die. Then I felt great!

Rowing is…

… one of my new favorite things to do.

Today I rowed 5000m in 19:38 and felt like a BOSS.

I had no idea I would like rowing this much but it’s a lot like swimming: you find your rhythm, focus on your breath and push yourself as close to the edge as you can for as long as you can. I found it painful and quite enjoyable.

And the shorter workout was nice. Last Friday Adam took me through the gauntlet. But to be fair he went through it, too. This was our workout:

1500m warmup row

10 minute Airdyne warm up  

10 minute weighted ball throws 

Warm up air squats and pushups 

30/30 interval goblet squats (5 minutes) 

30/30 interval kettlebell swings (5 minutes) 

Bucket pull (260 lbs.) – partner planks while you pull and then you switch 

One-footed kettlebell presses (20 reps) – partner walls sits while you press and then switch

Tabata thrusters for a finisher 

I didn’t feel like vomiting afterwards but I will admit that I slept like a baby that night.


Clawing Back

Seems like once you start getting back into shape, you realize how out of shape you is.” – Me. To myself. In my head. After today’s workout.

Today I struggled, grunted and sweat profusely through two sets of a tabata circuit and finished with a hardcore row. Then I nearly blew chunks all over the place.

Here’s a list of what I did. I couldn’t keep track of how many reps but in this high intensity workout that’s not the point – you do 30 seconds of each kettlebell exercise and then rest for 15 seconds before moving on to the next. First though I warmed up with a 1500m row.

Kettlebell Halos (left and right) – with 35lbs. 

Kettlebell Swings – with 35lbs.

Bent Over Kettlebell Row (left and right) – with 25lbs.

Goblet Squats – with 45lbs. 

Crush Curls – with 35lbs. 

Box Steps

1 Arm Kettlebell Press – with 35lbs.

Headcutters – with 45lbs. 

Push Ups

After two rounds of that I was dying. And I was supposed to do three sets.

But Cathy seemed to realize I might kill myself on the last round so I caught my breath a little bit and then hit the rowing machine again. This time for 5 tabata 30/30 splits – meaning I rowed as hard as I could for 30 seconds and then rested for 30.

Then I puked in my mouth a little bit and walked circles in the parking lot until my stomach stopped revoting.

You may notice I keep using the word: “tabata” and I’ll write about it more in the future but here’s a link to find out more about that crazy style of working out.

Afterward I came home, stuck my foot in a bucket of ice and played some XBox.