Tabata makes you Hotta

Saturday's Tabata was another exercise in sheer will. Each one of our bootcampers
completed 4 cycles of 8 rounds of full body movement at their highest level of effort.

Our drills were:

Jump squats
Pushups
Jack Knives
Heavy Pants

Each bootcamper worked at their own level and their own modifications. Some modified
pushups some did not. Each person however exercised the strictest form.

Our scores are not totaled to compete with each other, but to celebrate the accomplishments.
One thing I noticed that each person has a point in their cycles where their reps were lower
yet they were able to push past and beat their best scores. Huge deal!

Here they are:

Karen 646
Kim 598
Daniel 514
Caleena 414
Jonna 489
Danielle 616
Pam 615
Stephanie 513
Matt 735
Laura 594
Tracy 671
Rob 667
Our total was 7072 reps in a 16 minute work cycle. Come join our workouts!

Tabata Results!!

This week we had another Tabata Challenge.
Sleek Body Bootcampers participated in 4
rounds of full body movement.


Our protocol was 20 seconds of work at the highest
level followed by 10 seconds of rest. We repeated
this cycle 8 times followed by 1 minute of rest.
Our full body moves were:
Jump/Plie' squats
Pushups
Jack Knives
Sumo Squat/Knee
The scores are taken for personal best.
Scores for this team are:
Becky G: 438
Erica: 527
Andrea: 434
Alana: 578
Sarah: 485
Rebecca:519
Mandy: 441
Abby: 440
Stephanie: 429
Our total reps done in 16 minutes of work are 4285!!
Well Done!
Heard in Sleek Body Bootcamp: "Your logo is girlie, your workouts aren't."
You can join our bootcamp too! Come test drive for a free week!

Super Model Booty Blaster Workout

Super Model Booty Blaster Workout

This ultra fast workout will give your booty Super Model defination and lift . The best part is you can do it quickly at home, or outside if you have 15 minutes to spare. Equipment: 3-5 pound weights (optional) Stairs for step ups. How: Do the exercises in with a quick pace. Rest 30 seconds in between rounds. Repeat 3 times through. If you are just starting out, begin with 1 round. How Often: 3 x a week, every other day for fat shredding results. *Warm up first by marching, jogging, or jumping jacks, jump rope, for 5 minutes . 1. 20 Deep Squats Feet Parallel, shoulder width apart. Weights in hand. Squat down and come up to full standing. Tip: Sit your booty way back in the back seat of the car with chest on the dashboard. As you come up, make sure you squeeze the booty at the top of move. 2. 20 Jump squats with no weight. Feet shoulder width apart. Squat down and jump up. Land softly. Dynamic movement will reshape the legs and booty! The pace is quick! You'll feel this! 3. 20 Plie' Squats Feet are wider than shoulder width apart. Toes are turned out. Squat deep and quick. Press through the heels. Keep your shoulders back and abs tight. Squeeze squeeze Squeeze! Weights are optional. 4. Step ups-15 each side Stand facing step. Step up with one foot, lift back leg and squeeze booty at the top of the move. Step down and switch legs. The pace is quick, but keep squeezing and control so you don't lose form. Weights are optional. 5. Walking Lunges -16 total Stand with feet shoulder width. Step out with right leg into deep lunge. Lift the left leg and step through into deep lunge. The pace is quick but take care to keep good form. Always squeeze the core and booty during the exercise.Weights are optional. After 3 rounds, be sure to stretch out your lower body for slinky, sexy muscles!

Tabata is the secret to shredding

Tabata: My new Obsession

This past week, I've introduced a fresh training method to my clients. It's called Tabata and it's brutal. It lasts only 16 minutes but when you are done, it feels you just sprinted the NYC marathon in cement shoes... but in a good way. I'm met with bliss and agony and a sense of accomplishment you don't get with Wii fit. If you are in the mood to shred.. this is your game! Be sure to download your own Tabata worksheets here Here's the skinny on Tabata.

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score. Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise. Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles. Tabata Timer!! AWESOME! How effective can just 4 minutes of exercise be? ... Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn't "eight sets of eight," although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it's "as many reps as I can get in" during the twenty seconds, followed by ten seconds rest. It helps to be able to see a wall clock with a second hand during your four minutes of fun. Stop at twenty seconds, rest ten seconds, and go again. Watching the clock helps with your focus and also in keeping count of the eight cycles... Here is a longer Tabata workout example. This workout consists of 4 separate Tabata Intervals, each 4 minutes. The total workout will last 16 minutes. Always begin with a moderate warm-up and cool down session. And if you are not already in good shape, check with a doctor before trying. * Jump Rope * Pushups * Squats * Chin-ups or Pull-ups Note the 10-second rest periods in the Tabata workout are important, both physically and mentally. Not only do they allow partial recovery, they also provide psychological relief. Switching back and forth from work to rest makes the workout go quickly. Plus, it allows you to train at a higher level of intensity, which what intervals are all about. Tabata Timer!! AWESOME! Another good exercise for Tabatas is the "squat thruster." The squat thruster is one of the great lifts being made popular by organizations such as CrossFit. Take two dumbbells and hold them at shoulder height. Squat down, pushing your rear-end back, keeping the dumbbells on the shoulders. As you rise up, press the bells to the overhead lockout position. You can either press as you rise or use the momentum to help "kick" the bells overhead. Keep your weight in your heals and go light! A 25 pound dumbbell in each hand is a very difficult thruster workout! Pretty much any form of cardiovascular exercise that uses a large number of muscles can be tailored to fit Tabata interval workouts, so feel free to be creative. In addition to the exercises mentioned above, use them with sprints, burpees, a jump rope, the heavy bag, treadmill or rowing machine. Lessen the likelihood of injury by choosing a rate of intensity suited to your level of conditioning - be conservative. Incorporate variety into your Tabata workouts. A few sessions per week will offer plenty of intensity. Article Source: Ezine articles