Warm-up:

Samson Stretch

10 Push-ups

10 Sit-Ups

10 Goodmornings

10 Pull-ups

10 Squats

3 Rounds, with some stretches you feel are appropriate.

Substitutions:

1 Jumping Jack = 1 Squat (only if you can’t do jumping jacks)

X Running = 4X Biking (e.g. 400m Run = 1 Mile Biking, I know I’m messing up units…)

Tabata “Strategies”:  False.  Tabata was developed as a Speed Skater interval training protocol.  The guy who figured it out (you guessed it, Mr. Tabata) studied it and figured out that this gave larger increases in VO2max than other intervals.  Why?  Who cares.  I think because it’s hard as hell.  The moral of the story: SPRINT you will totally die, if you save yourself that’s all you’ll do, you’ll save your results for later too.  You want to get really really really tired and strain through to the end.  Think about doing Tabata Speed Skating and tell me that wouldn’t DESTROY your legs…