Have you guys heard of this?

[Mr I]

looks good to me

[ROCKETW19]

No, no... I am talking about:

20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can

I guarantee that by the 5th or 6th round, you will have a hard time getting off your kees. It is 4 minutes of pure hell...

Tabatas are a HIIT protocol. You need to go max effort for the 20seconds, not pace yourself.

Oh I get it ya that makes it 10 times harder!
but still only 4 mins my workouts are 6mins with zero rest ,lol.

[Scrumhalf]

Hey rocket, you will like this tabata routine:

Tabata Punchouts

[blm]

Honestly the P90X or insanity worouts are pretty good and I think that is what you are looking for? If so I have a friend that sells them maybe I can get you a deal? great for home workouts no need for the gym. I have my chica doing the same sorta stuff right now. I just was checking out the P90X and insanty last night. shes not quite ready for thoes yet but I know you could do them

You can download both complete programs with all documentation as torrents.

[ROCKETW19]

You can download both complete programs with all documentation as torrents.

even better free! RED you should at least check it out, I do belive this is what you are after?

[ROCKETW19]

Hey rocket, you will like this tabata routine:

Tabata Punchouts

Ya anything like that is gonna tax your heart rate. I think there is benifit to stuff like that but I perfer to throw all out power as fast as I can.

[redsquirrel]

Yeah, that looks like what I've been talking about...

But, I gotta tell you guys- I will feel like the biggest toolbag doing that in a public gym setting! LOL. I make fun of those people!

[ROCKETW19]

Yeah, that looks like what I've been talking about...

But, I gotta tell you guys- I will feel like the biggest toolbag doing that in a public gym setting! LOL. I make fun of those people!

that why you do it at home!

[NewbieChris]

Well Red, I can give you an example of what I do. It mildy similar.

I start with a compund heavy movement, say Decline BB Bench:

15, 12, 8, 6 reps and a drop set to fatigue

Then I go into the function training to incorporate core.

Circuit 1: (repeat 3x, rest 60 seconds)
-Standing Dumble curl on BOSU ball for 12 reps
-Dumbell bench press on stability ball 12 reps
-Pushups with feet on stability pall, and hands on BOSU ball to failure.
-Leg lift and raise on flat bench with hold for 10 count (reps to failure usually 15-20)
-Suicides for the length of gym 5x

Circuit 2: (Repeat 3x; rest 60 seconds)
-Incline DB BP on bench 10 reps
-Pushup with feel on stability ball, the hand position is hard to explain. I had two ropes with handles from a cable cross over pull up bar. So expessentially I have to hold my core tight and control the movement as well. (to failure)
-Hammer curls 10 reps
-Hanging leg raises 20 rep
-Sprint for 1 min on tredmil / outside

Circuit 3: Repeat 3x; rest 60 seconds)
-Decline Pec Fly on cable cross over 15 reps
-Inclune DB fly on stability ball 12 reps
-Isolation bicep curl 12 reps
-Oblique ab exercise
-Burpee with push up 20 or so

[bigbadexcursion]

crossfit will show you just how out of shape you really are. we did them at ft hood

[redsquirrel]

Well Red, I can give you an example of what I do. It mildy similar.

I start with a compund heavy movement, say Decline BB Bench:

15, 12, 8, 6 reps and a drop set to fatigue

Then I go into the function training to incorporate core.

Circuit 1: (repeat 3x, rest 60 seconds)
-Standing Dumble curl on BOSU ball for 12 reps
-Dumbell bench press on stability ball 12 reps
-Pushups with feet on stability pall, and hands on BOSU ball to failure.
-Leg lift and raise on flat bench with hold for 10 count (reps to failure usually 15-20)
-Suicides for the length of gym 5x

Circuit 2: (Repeat 3x; rest 60 seconds)
-Incline DB BP on bench 10 reps
-Pushup with feel on stability ball, the hand position is hard to explain. I had two ropes with handles from a cable cross over pull up bar. So expessentially I have to hold my core tight and control the movement as well. (to failure)
-Hammer curls 10 reps
-Hanging leg raises 20 rep
-Sprint for 1 min on tredmil / outside

Circuit 3: Repeat 3x; rest 60 seconds)
-Decline Pec Fly on cable cross over 15 reps
-Inclune DB fly on stability ball 12 reps
-Isolation bicep curl 12 reps
-Oblique ab exercise
-Burpee with push up 20 or so

That looks great! Thanks for spelling it out for me. I was doing somewhat of a version of that, but this is perfect. How many times a week do you do this, and do you do additional cardio after this?

i'll have to improvise on the BOSU ball...the freaking tool bags at Golds told the members we can't use the Bosu balls anymore with out a trainer. I said- WTF?!? They said it's a liability for me to use it NOT with a trainer. Um, first of all- don't I sign a waiver that if I get hurt at the gym, I can't blame the gym... and second- how the F is having a trainer WATCHING me workout going to stop me from breaking a bone. unbelievable.:pissed:

[NewbieChris]

That looks great! Thanks for spelling it out for me. I was doing somewhat of a version of that, but this is perfect. How many times a week do you do this, and do you do additional cardio after this?

i'll have to improvise on the BOSU ball...the freaking tool bags at Golds told the members we can't use the Bosu balls anymore with out a trainer. I said- WTF?!? They said it's a liability for me to use it NOT with a trainer. Um, first of all- don't I sign a waiver that if I get hurt at the gym, I can't blame the gym... and second- how the F is having a trainer WATCHING me workout going to stop me from breaking a bone. unbelievable.:pissed:

I do cardio in the morning and this workout is cardio enough for me! I do this about 3x a week with chest/bi, back/tri, and shoulders. Then I do legs one day.