Today is a prime example of where my workout routine would have skittered off the rails if I had let it. Yesterday was a planned rest-day (whee!), and today should have been a weightlifting day- big and heavy since Mr. S is here to be my squat rack for me 😉 Today was also one of my sproglings birthday- and many festivities were planned for the evening. One thing after another- and before I knew it- I had *maybe* 10 minutes for any type of a work out before we had to get ready and leave for the evening. In my previous fitness attempts, I would have figured that 10 minutes wasn’t enough time for anything, and skipped it. That skip would mean two rest days- and for me, those 2 days can easily become 3, 4, and 5… And then figuring I am a failure and giving up for a long time. I know that about myself now, and will FIND a way to get some fitness in every day- so that I am not tempted to give up when hit with the unpredictability of LIFE. I have learned so many lessons on my fitness journey this past year (and I do hope to continue learning)… a major one is to be flexible and find alternatives instead of throwing in the proverbial towel. Whether it’s time, equipment, attitude, PMS… there is always an alternative to that excuse. It’s not usually easy- but those days are the days that you will look back on and be most proud of.
So, here is where my good friend and secret weapon, Tabata, comes in handy. I LOVE and HATE Tabata. I love it for its quickness and efficiency, and I hate it for its ability to level me in 4 minutes. You read that right- 4 MINUTES! Okay, so what is this Tabata that I speak of? It was developed in Japan- and is essenitally 8 rounds of intervals (20 seconds work and 10 seconds rest). However, the intervals are performed at absolute 100% max output. Good exercises for a Tabata rounds are sprints, jump rope, KB Swings, burpees, etc. It looks innocent enough, right? Just 20 seconds of work!? Oh put on your big girl panties and get ready- cuz that 10 second break isn’t even long enough for you to remember what your name is. Tabata should leave you punch drunk by the end if you are doing it right. It’s a crazy awesome workout when there just isn’t enough time… Well, Tabata actually proves there is always enough time. 😉 No excuses ladies, NO EXCUSES!!!
So, here is what I did with the precious 10 minutes I had:
Tabata intervals (20seconds work and 10 seconds rest repeated 8 times- working as fast and as hard as possible)
1. 25# Kettlebell swings
2. Jump rope
3. 25# Kettlebell swings
4. Jump rope
5. 25# Kettlebell swings
6. Jump rope
7. 25# Kettlebell swings
8. Jump rope
~Lay down and cry. I kid, but you’ll want to.
For a bridging complex between the two Tabata series, I made this up- and just did it with the weight that was on the bar (read: no time to fool around with the plates). With 55lbs, I did 5 deadlifts, then cleaned the bar to the rack position and did 5 standing military presses, then lowered it to my back for 10 back squats, back up to 5 military presses, lowered down for 5 deadlifts. So its all one big movement- never setting the bar down… Deadlift, press, squat, press, deadlift. I did that complex twice, and then re-set my Gymboss Timer for Tabata again (20s/10s) and repeated the circuit listed above. I was done in 10 minutes, and in the shower (where I may or may not have cried like a little girl).
I hope ya’ll like it. It’s one of the few times that I just “winged it” and made up my own thing.
See you next time,