1 Travelling Chin-Up on Monkey Bars (Lats)

WINTER TABATA EXERCISES

#1 Travelling Chin-up on Monkey Bars (Lats) Pull your bodyweight up so your chest touches the bar. Then using a ‘traveling monkey’ technique, grab the next bar to repeat the pull up. Continue for 20 seconds. Variation: Chin Up only #6 Tyre Flips Set up with your chest pushing into the tire, your arms should be out fairly wide, your back should be arched, and your butt should be down. Lift and drive your hips and your chest into the tire, and push up at a 45° angle. Don’t lift with your arms! Use your hips to drive the tire upwards. Repeat and continue for 20 seconds Variation: Bar Deadlifts or Power Cleans #2 Wall Handstands (Shoulders) Start in a pushup position next to the wall (or training partner) and walk your feet up until you are vertical. Tighten your abs and lower back, but don’t forget to breathe. Hold for 20 seconds or until you fatigue. Dismount by cartwheeling or walking back out to the starting position. Variation: DB or Bar Military Press

#7 Lateral DB Raise (Shoulders) Start with a straight torso and the dumbbells by your side at arm’s length with the palms facing you. Lift the dumbbells to your side with a slight bend on the elbows and the hands slightly tilted forward as if pouring water in a glass. Lower back down and repeat for 20 seconds. Variation: Use water bottles, phone books or bands #3 Sledgehammer Tyre Slams (Abdominals) With a long handle sledgehammer or rigid bar bring the ‘hitting’ object in an overhead position. With a firm two-handed grip, bring the hammer down hard with the face of the head slamming down on the tyre. This will avoid ‘kick-back’ and sound more like a thud. Do this for 20 seconds. Variation: Kettlebell Halos or choose your favourite Ab Exercise

#8 Decline Push Ups (Chest) Lie face down and place your hands about shoulder width apart while holding your torso up at arm’s length. Place your feet up to a rail (box or bench), then lower yourself downward until your chest almost touches the floor as you inhale. Breathe out and press your upper body back up to the starting position while squeezing your chest. Pause and repeat as many times as #4 Farmers Walks w. Rock (Forearms) you can in 20 seconds. Use a rock, Dumbbells, Kettle Bells, XLR8 bags, Heavy drums or Variations: Reduce angle to flat ground or bend your legs at factory made Farmers Walk Handles to pick up and carry for 20 the knees to take off resistance. seconds.

#5 Squat w. Overhead Press, Kettlebells (Shoulders) Pick up the weights from a low deadlift position and start with weight close to your shoulders using an overhand grip. As you Trainers Tip stand up, push the weights over your head and hold for two seconds before bringing them back down to the starting position. Repeat and continue for 20 seconds. Use the "lowest rep number" of any of the Variation: Use Dumbbells, bar, bands or bottles filled with water. eight sets as measurement to compare workout to work out. Do! Excess post-exercise oxygen consumption (EPOC) which is good news for fat burning The Tabata Method – it’s simple and and muscle gain. effective and when you do, that thing you're trying to brush off your face at the Reference: [1] end of the workout? That would be the http://www.berkeleywellness.com/fitness/exercise/article/exe rcise-detraining-effect floor. [2] http://www.suncorpbank.com.au/news/australians-spend-big- This training method will increase the fitness after burn effect to your body known as Steve welcomes your questions at [email protected]

You can visit his website www.taurustrainer.com like his handle www.facebook.com/TaurusTrainer or follow him Instagram http://instagram.com/taurustrainer for fantastic resources, tips and training advice.

About Steve

Steven Roberts is a Certified Strength and Conditioning Specialist, Nationally Ranked Boxer, Holistic Lifestyle Coach, Speaker and owner of Taurus Trainer, a Sports Training, Fitness Program and On-line service in Brisbane, Australia. He trains athletes to get stronger and faster and dedicated men and women to achieve fat loss and HEALTH results using his no bull attitude.