Tabata Inspired High-Intensity BALLS OUT Cardio.

Shred Program.jpgIntroduction:

This was my plan to improve cardiovascular health and strength endurance to be more proficient at my sport (American Football)? This little gem seemed to help me personally. This short two-week workout is a rolling program, meaning that once completed I can go back to my log and up my resistance weight (only by a small amount) around 5% maybe. This will enable me to keep high-intensity effect on my body as my body will begin to adapt to this program like any other program, and that’s not what I want. It’s only two weeks long which also means that it’s achievable. I think I can do almost anything for two weeks I dig my heels in.

Diet:

I’m not going to get too much into this but we’re burning fat… I’m going to be going to be at a caloric deficit and carbs will be at a minimum. There’s lots of other info online about amount of protein and carbs to eat on days on and off, intermittent fasting etc. I’m just going to keep up with my diet of meat and vegetables… That’s about all I eat anyway so its pretty on the button. I’ll just need to gauge carb intake as I go along. I want it to be comfortable to start with, then I’ll kick into so hardcore nutrition stuff, all which shall be shared when the time comes. But for the moment I’m going to continue with my current diet.

shoppingIf you’re interested in fat loss diet programs, the paleo route seems to get a lot of attention and this book is pretty dope (The Paleo Diet by Loren Cordain) The Keto life is another avenue to explore but this is a crazy extreme which is based on using fats as an energy source. Yes, I said fats… To lose weight! But…. there’re so many others to look at; a trip to your local library should sort you out. Also, check the references at the end of this post. Just to add: There are many fad diets out there, rather than me slate them and go on about it I always think it best to just give it a go for yourself.

Exercise Intensity:

This is not going to be easy, I would say this workout program would be for those who are used to some sort of high intensity cardio training. The cardio sprints will be taking you to the extremes of your V02max and push your heart rate sky-high, caution is advised if you have any respiratory problems. I’ve got asthma so it’s not crazy, but just be sure that you’re capable and be sure not to push yourself to a dangerous level if you have some sort of health issue. The resistance training aspect also requires some sort of competency with exercise movement form and basic ability to perform the exercises.

Stuff You Will Need:

Tabatach App – Price £2.99 (Download Here)

  • It’s basically a really simple app that enables you to set your own Tabata circuits easily and simply. Also, it’s voice commands are pretty dope at keeping you in check with what’s coming.

A gym membership

  • This program uses a good few machines, I could adapt for home but for the moment I’m using a gym.

What does this program look like?

It’s a simple 2 week program, and goes as follows:

Week 1

Day 1: Resistance

Day 2: Cardio

Day 3: Resistance

Day 4: Cardio

Day 5: Resistance

Day 6: Cardio

Day 7: Resistance

Week 2

Day 1: Rest

Day 2: Cardio

Day 3: Resistance

Day 4: Cardio

Day 5: Resistance

Day 6: Cardio

Day 7: Rest

Points to remember:

  • I’m not going to start with heavy weights… I’m used to lifting heavy but as this is going to suck every bit of energy I have, By starting too heavy I will only have to go lighter to finish the sets. Let the ego go, and let the real burn begin. Nothing wrong with finding the first 2 weeks easy then increase weight. Progress is the best motivation I’m going to get. Going heavy and not completing the program is just dumb! So I’m not going to be that guy.
  • If you don’t know what each exercise is then you’ll have to google it.
  • I’ll be sticking to the rest religiously. Why? Repeatability and progress tracking means that we need to eliminate any possible variables as these affect reliability. I think ± 2secs is okay for rest times.

Week 1 – Day 1: Resistance

Exercise Sets Reps Rest
Barbell Deadlift 4 6 60 sec
Incline Dumbbell Bench Press 8 20 sec 10 sec
Wide Grip Lat Pull Down 8 20 sec 10 sec
Pec Deck Fly 8 20 sec 10 sec
Seated Cable Row 8 20 sec 10 sec
Double Crunch 8 20 sec 10 sec

Week 1 – Day 2: Cardio

Exercise Sets Reps Rest
Burpees 8 20 sec 10 sec
Sprint 10 12 sec 48 sec

Week 1 – Day 3: Resistance

Exercise Sets Reps Rest
Barbell Deadlift 4 8 60 sec
Dumbbell Lateral Raises 8 20 sec 10 sec
Incline Dumbbell Biceps Curl 8 20 sec 10 sec
Rear Delt Raise 8 20 sec 10 sec
Dumbbell Hammer Curl 8 20 sec 10 sec
Cable Tricep Pressdown 8 20 sec 10 sec

Week 1 – Day 4: Cardio

Exercise Sets Reps Rest
Speed Skater 8 20 sec 10 sec
Sprint 11 13 sec 47 sec

Week 1 – Day 5: Resistance

Exercise Sets Reps Rest
Barbell Bench Press 4 8 60 sec
Mountain Climbers 8 20 sec 10 sec
Kettlebell Swing 8 20 sec 10 sec
Standard Pushup 8 20 sec 10 sec
Underhand-Grip Lat Pull Down 8 20 sec 10 sec
Dumbbell Flye 8 20 sec 10 sec

Week 1 – Day 6: Cardio

Exercise Sets Reps Rest
Mountain Climbers 8 20 sec 10 sec
Sprint 12 14 sec 46 sec

Week 1 – Day 7: Resistance

Exercise Sets Reps Rest
Barbell Deadlift 4 6 60 sec
Incline Dumbbell Bench Press 8 20 sec 10 sec
Wide Grip Lat Pull Down 8 20 sec 10 sec
Pec Deck Fly 8 20 sec 10 sec
Seated Cable Row 8 20 sec 10 sec
Double Crunch 8 20 sec 10 sec

Week One COMPLETED!

Pat on the back, enjoy the well earned rest day.

Week 2 – Day 1: Rest

Rest up, stay hydrated, eat and sleep well.

Week 2 – Day 2: Cardio

Exercise Sets Reps Rest
Burpees 8 20 sec 10 sec
Sprint 13 15 sec 45 sec

Week 2 – Day 3: Resistance

Exercise Sets Reps Rest
Barbell Deadlift 4 8 60 sec
Dumbbell Lateral Raises 8 20 sec 10 sec
Incline Dumbbell Biceps Curl 8 20 sec 10 sec
Rear Delt Raise 8 20 sec 10 sec
Dumbbell Hammer Curl 8 20 sec 10 sec
Cable Tricep Pressdown 8 20 sec 10 sec

Week 2 – Day 4: Cardio

Exercise Sets Reps Rest
Speed Skater 8 20 sec 10 sec
Sprint 14 16 sec 44 sec

Week 2 – Day 5: Resistance

Exercise Sets Reps Rest
Barbell Bench Press 4 8 60 sec
Mountain Climbers 8 20 sec 10 sec
Kettlebell Swing 8 20 sec 10 sec
Standard Pushup 8 20 sec 10 sec
Underhand-Grip Lat Pull Down 8 20 sec 10 sec
Dumbbell Flye 8 20 sec 10 sec

Week 2 – Day 6: Cardio

Exercise Sets Reps Rest
Mountain Climbers 8 20 sec 10 sec
Sprint 15 17 sec 43 se

Week 2 – Day 7: Rest

BANG! DONE!!!

Extras:

  • Printable Gym sheets to take with you and track your workouts.
  • Workout Music: I’ve created all sorts of music playlists for your physical onslaught. (Find them Here)

Disclaimer:

There is no “One Size Fits All” program. But there is science behind the concepts of High-Intensity Cardio and Resistance training. I’ve used these fundamental concepts in my example to show the process works, well… It did for me.

References:

Bompa, T. O., Di Pasquale, M. and Cornacchia, L. J. (2002) Serious strength training – 2nd (Second Edition), Champaign, IL: Human Kinetics Publishers

Boutcher, S. H. (2011) “High-intensity intermittent exercise and fat loss”, Journal of Obesity [Online], 2011, pp.1–10

Brown, L. E. and Ferrigno, V. A. (2014) Training for speed, agility, and quickness, United States: Human Kinetics Publishers

Cordain, L. (2010) The paleo diet: Lose weight and get healthy by eating the foods you were designed to eat, United States: Houghton Mifflin Harcourt

Driver, J. (2012) Hiit – high intensity interval training explained, United States: Createspace

Jeukendrup, A. (2010) Sports nutrition: From lab to kitchen (Second Edition), United Kingdom: Meyer & Meyer Sport (UK)

Klempel, M. C., Kroeger, C. M. and Varady, K. A. (2013) “Alternate day fasting (ADF) with a high-fat diet produces similar weight loss and cardio-protection as ADF with a low-fat diet”, Metabolism [Online], 62(1), pp.137–143

Publications, W. (2016) Emergency shred: 2-Week workout to get shredded [Online], Available: <http://www.muscleandfitness.com/workouts/workout-routines/emergency-shred-2-week-workout-get-shredded-0?day=1> [Accessed 28th May 2016]

Wood, R. E., Byrne, N. M. and Hills, A. P. (2010) “Exercise: Which intensity for fat loss?”, Obesity Research & Clinical Practice [Online], 4, pp.S4–S5

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