WOD: Kettlebell Tabata Protocol

Perform each exercise for 20, rest 10, and repeat for 8 rounds. Perform this protocol for each exercise. Once you have completed 8 rounds, move immediately to the next exercise. It's easy to keep up with the time. I simply use the
Gymboss Interval Timer
.


1. KB Snatch /ea. arm x 20 lb
2. Push Ups
3. KB double clean x 35 lb



This was good for anaerobic cardio conditioning, as well as building strength. The funny thing is, my biceps were smoking from the double cleans, as well as my chest, from the push ups. I haven't performed high repetitions and short intervals of push ups in awhile, due to an old shoulder injury I have finally begun to rehab via kettlebell training.


It definitely shows. Therefore, I will randomly perform 10 push ups almost every waking hour, in order to get back in the swing of things with my push ups. If you don't have access to a set of kettlebells, you can also perform the Tabata protocol with dumbells, barbells, bodyweight, plyometrics, calisthenics, sprints, sledgehammers, sandbags, or medicine balls, just to name a few.


A few well-thought out Tabata workout days, mixed with a couple of heavy resistance training days a week, will definitely aid in faster fat loss, stronger cardio capacity, increase in muscle endurance, and truly help to speed up your metabolism, not to mention save you time. Each exercise performed in the Tabata fashion lasts only 4 minutes. However, if done with good form and great focus, you will sweat and have your heart racing, as if you were running for your life in the Amazon jungle. Don't forget, the key to really see the fruits of your labor form this program, as well as others, is to eat properly for such an intense program.

You could mix this program in your training week like this:

MTh - Tabata Protocol
Wed - Rest
TuFr - Heavy Full Body Training (reps should be in the 3-5 reps per set zone)
Sat. - 30 min light activity such as walking



This would be the ideal time to drink a pre and post-workout shake with the right mix of muscle-building protein and fast acting carbs, such as Prograde Workout, to immediately begin to help support muscle growth and restore energy supply with this program.



Give this workout a try. If you don't have a clue how to put a fat burning Tabata program together, and want to have your body beach ready before summer, take the time to join my Inner Circle, and receive a new workout program each month. Just click on www.joshoneinnercircle.com for more info.