Jennifer DiDonato: Hello! Welcome to MadeFitTV. I am your host Jennifer DiDonato and this is Episode number 32 and I just want to say thank you to all you that have already joined us on Ustream. Right now, I'm on Ustream MadeFitTV and we always let you know, we send out a Twitter, so find me on Twitter, Jenny DiDonato.
So today, I want to answer one of the viewer questions. I got an email from Nicole from Escondido, California. She is 16-years old. She said you know what, I am in high school, I am taking house classes already. I've no time to exercise. So she wanted a suggestion for morning exercise, you know what, I say awesome because exercising in the morning is a good way, just get it out of the way, you know some quick, and I have something really awesome for you guys. It is a type of training that would really fit into your schedule, 15, 20 minutes and especially for you Nicole and this is called the Tabata method of training. Tabata, it was developed so back in the 90s in Tokyo, and it is a type of high intense minimal rest training and you can do with any type of movement.
Now today, I am going to show you four movements that you can do with Tabata training. If you're catching this on Youtube or Videolar or anywhere else, I want you to you check out MadeFitTV.com, because accompanying this podcast, I am giving out an excel spreadsheet for you guys to log your progress with this training. I am going to tell you why in a moment, because it's going to be something that you're going to want to log, because you can really track your progress.
So starting out the Tabata training, you're doing 20 seconds of one moment, full out, do as many as you can, perfect form, with almost 20 seconds, you're going to need a timer, and then you're going to rest for 10 seconds. Then immediately, the 10 seconds done, you're going to start again at 20 seconds doing as many as you can, trying to top how many you did the first. I want you to do this 20, 10 rotation, a total of eight times, okay. Eight times, so that's going to be a total of four minutes, understand? So you got 20, 10 times up by eight, you can get four minutes.
Alright, let's get started. I am going to show the first movement that I want you to do with your Tabata training and it's going to be a jackknife crunch, it can be alternating jackknife crunch. So I am having lay down on your back, okay. Arms over head, nice and straight, make sure that you keep your spine nice and straight against the mat. I want you to come up, keep one leg straight, you do many as you can in 20 seconds. Now, I don't have a timer right now or at least a clock with a second hand which could also work, so that's why I am just doing this movement to show you. You're going to do as many as you can. Each one counts as a half, so you're going to do one and one, so it counts as one rep so one at each is going to be one rep. You're going to try and do as many as you can, remember that number, 20 seconds. Once that 20 second is up on your clock, I want you to rest for 10 seconds.
When you are done resting, immediately get back anyway. You want to be really strict with this 20, 10 because that is going to be the key in promoting endurance of your muscle and keeping your heart rate up. After you've done a total of that four minutes with the jackknife crunches, I want you to rest for one minute, sixty seconds, I want you to rest. No more, no less, I want you to rest. It's going to bring five minutes okay.
Now the next movement -- we've rested, one minute is up. Now we're going into our next movement with the Tabata training, it's going to be a push up to knee tucks. So, get in the push up position, remember you want to have your arms directly under your shoulders, bring it up back nice and tight and down, and down, keep your abs nice and tight. Do as many as you can in 20 seconds, really punch it out, work in the abs, work in the shoulders, work in the chest, triceps, whole body you got, it's whole body. Do as many as you can in 20 seconds, rest for ten, repeat that seven times.
Then you're going rest for one minute before we do movement number three. Number three, this is going to be the good old fashion squat. I want you to stand up. This time now, prisoner squat, for you keeping your hands behind your head, because what this does is it makes you contract the shoulder blades so you are working the back muscles too. I want you to stand with your feet, shoulder-width apart, hands behind your head. I want you to squeeze your shoulder blades and I want you to look at that clock, that second hand. Decide when you want to start for doing this for 20 seconds full out and go. Do as many as you can, perfect form, punched it out, 20 seconds, keep those shoulders back, keep those elbows back, chest out push through the heels, sit into like taking a seat, you know, you just want to get that butt out there, keep that chest up. Let's imagine, this has been 20 seconds, rest for 10 seconds, repeat that seven more times and rest for one minute, that's right.
Now that we've rested, one more movement to show you, this is the fourth movement. And we will finish with this movement guys, that's going to be a total of 20 minute workout. So you just got a 20 minute workout done with four movements. This movement I am going to show you, it's going to work the back and have you grab some dumbbells, any dumbbells that you have in your house because you are doing all these movements, you may not need such heavy weight for it. I am just going to grab 15 so. Dumbbells, okay, back row. First I'm going to show you from the front, lean forward, keep the chest up. I'll show you from the side first, I don't want anyone hunching, keep it up. I'll show you from the side.
Okay, lean forward and straight back, go. And now, arm straight up, bring those elbows back, don't bend the wrist, as many as you can in 20 seconds, pump it up, resist on the downward, really focus and you want to get allowed out in the 20 seconds but I still want you to focus, focus on speed as well along with working those muscles. Okay, 20 seconds is up, you're going to rest for one. 10 more seconds and then you're going to repeat it seven more times for a total of that four minutes. Now, here is what I want you to do, go to MadeFitTV.com and I want you to click on this blocks, it'll pop up. There is going to be a spreadsheet like the one you're seeing right now. This is going to allow to track the amount of repetitions you hit for every -- it's about a section that you're doing.
So you're going to have a total of eight for each one of these exercises. It's going to have eight different phases for you do track the amount of rep. So let's say, you're doing those push ups, and awesome, you do 20 in first 20 seconds, but then the second time you did them, you only did 18. So this is going to allow you to track it because probably -- you'll probably get lower as you go along because you're going to get tired. I mean of course, but the only time I want you to count -- the only score I want you to count is that final, final one that you did. So if you start at 20 and you did eight more, on the A section, you only got to five, that's your score, but that's the score that you're going to want to try and beat every time you do is Tabata training method.
Like I said, 15-20 minutes in the morning, if you can start out with doing four moments like I showed you, start off with just two, do the abs, then do the push ups. Do that, may be three days a week. Next week, add a third movement, because this is going to be good with endurance, perfect for people who don't have a lot of time but really -- I don't want you to get scared, once the new year, I really, really, really want you at least try and see doing the small things, it'll get you a result, I really guarantee it as long as you just try, and of course, have the nutrition as well.
So, I really appreciate. I really hope you guys enjoyed this one. Check it out like I said if you're catching this on any other video networking or whatever you call it, just check this out, MadeFitTV.com, it's going to show you everything. We're also on iTunes and twit me up, friend me up, follow me on Twitter\Jenny DiDonato. I am in Facebook, Jennifer DiDonato on MySpace. I want to hear from you and I'll answer all your questions. Nicole, out in California, I really hope this answered your question. Thanks so much for joining us, and I will see you next time.
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