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Crossfit Tabata Calisthenics Workout
Crossfit Tabata Calisthenics Workout
by Coach Lomax
www.optimum-fitness-network.com
&
www.bodyweight-calisthenics-exercise.com
Copyright © 2005
Optimum Fitness Network LLC & Coach Eddie Lomax
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Disclaimer
The absolute best way to continue strength, conditioning and
fitness improvement is to stay healthy, safe and injury free...
so use common sense to guide your training.
I know that most of you already use common sense when physical
training workout program... yet I still find it necessary to make this
disclaimer.
The author and anyone else affiliated with the creation or distribution
of this book may not be held liable for damages or injuries of any
kind allegedly caused or resulting from the use of this material.
• Has your doctor ever said that you have a heart condition, and
that you should only do physical activity that is performed
under a doctor's supervision?
• In the past three months, have you had chest pains when you
were doing physical work?
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• Do you know of any other reason why you should not engage in
a physical exercise program or activity?
But this will only happen if you train safely and smartly, stay healthy
and injury free and use common sense.
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Tabata Calisthenics Workout
INSTRUCTION MANUAL
The truth is... the activities encountered in sport, work and life are
more often than not a combination of the different physical abilities at
work at the same time.
Since you will perform like you train... your physical training should
be designed to create performance improvements that increase your
ability to function as one complete unit.
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At the completion of the Tabata Calisthenics Workout, you will
already be on your way to a body that performs as good as it looks.
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Before and After the Workout
Every workout should begin with a Warm Up... and end with a
Cool Down.
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The Tabata Protocol
The Tabata Protocol is a very versatile form
of Cardio Interval Training.
You can still get great results with the Tabata Protocol while going at
your own safe pace.
In the upcoming pages I will explain to you how to apply the Tabata
Protocol to the calisthenics workout to get an extremely fast and
extremely effective strength and conditioning workout.
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Bodyweight Calisthenics Exercise
Bodyweight Calisthenics Exercise is one of the most versatile,
effective and beneficial training methods available to both the serious
athlete and non-professional fitness enthusiast.
But don't get me wrong, this is not the only reason I chose
bodyweight calisthenics... I love bodyweight calisthenics and believe
they should be the starting point of any physical training, and should
remain a key element of all physical fitness training programs.
******IMPORTANT
These are only possible exercise combinations. I suggest going
thought the entire workout at least once using these exercises... and
then you can substitute any exercises from Workout Without
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Weights. Just make sure the exercises you pick can be done in a
rhythmic manner and at a fast pace without sacrificing good form!
****************
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The Air Squat
Squatting is a great way to develop strong, powerful and
conditioned legs.
• Lower your body by bending your knees until your thighs are
parallel to the ground and your knees are at 90° angles.
• Keep your back flat and sit your butt as low as possible.
• Make sure your feet stay flat on the ground and that your
knees do not extend beyond your toes.
Use a chair or other support as an aid until your strength and balance
improves.
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The Push Up
You can't beat the effectiveness of this "classic" upper body
power builder.
• Balance your weight on your toes and your palms, with your
hands just beyond shoulder width.
• Your body should form one straight line from your feet to
you head and your eyes should stay focused on the floor
about 6 inches in front of you.
Tighten your abdominals, clinch your butt and grasp the floor with
your fingers for added power.
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Chinnies
Chinnies will definitely give your core muscles something to
think about.
To perform Chinnies...
• Lie on your back with your legs straight and slightly off the
ground and your elbows bent, hands lightly grasping your head.
• Do not grab your head tightly and pull with your arms.
• Exhale and contract your abdominals while you bring your right
elbow to left knee and then your left elbow to right knee.
• Your legs should not touch the ground until the repetitions are
complete.
Rest your feet on the ground and return your back to the ground in
between each repetition.
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Jumping Jacks
This simple exercise will definitely get the heart and breathing
rates up!
• Simultaneously jump
your feet out laterally
and bring your arms in
an arcing motion over
your head.
• Continue in an
alternating fashion.
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Mountain Climbers
Get ready for a heart pounding experience.
• Tuck one leg under your body and keep the other extended.
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Conclusion
How much you get out of the Tabata Calisthenics Workout, or
any workout for that matter, is directly related to
how much you put into it.
The really amazing part is that the bodily changes will not only make
you perform better... but look and feel better as well!
Because this time you are going to start your physical training with
the understanding that strength, conditioning and fitness is a
journey, not a destination.
Quite frankly, I am glad there are no quick fixes for physical fitness...
I enjoy the journey of physical training too much.
Decide right now that come what may over the next couple of
weeks... You will complete the Tabata Workout.
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So, for the next three weeks you will be progressively improving... so
you will get the most out of your Tabata Workout experience.
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Week 1... Sets
Bodyweight Calisthenics Workout 3 times a week, (Monday,
Wednesday, Friday)... Cardio either after the exercise
workout, or on separate days. Rest on the weekend... or do
something fun like take a walk or play a sport.
Do about 2-3 reps less than your max, (If your max for an exercise is
10, you’ll stop at 7 or 8 reps).
Do the first exercise, stopping 2-3 reps short of max (no more than
25), rest 1 minute and repeat.
When you finish all the sets of 1 exercise, move on to the next.
rest 1 minute
rest 1 minute
rest 1 minute
rest 1 minute
rest 1 minute
rest 1 minute
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Chinnies max 25 reps
1 minute rest
1 minute rest
Chinnies max 25 reps
Cardio
If different day...
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Week 2... Circuits
Bodyweight Calisthenics Workout 3 times a week, (Monday,
Wednesday, Friday)... Cardio either after the exercise
workout, or on separate days. Rest on the weekend... or do
something fun like take a walk or play a sport.
Do about 2-3 reps less than your max, (If your max for an exercise is
10, you’ll stop at 7 or 8 reps).
Monday: 2 Circuits
Do the first exercise, stopping 2-3 reps short of max (no more than
25), and then move to the next exercise without rest.
When you complete the full circuit... rest 1 minute and repeat.
Circuit 1
1 minute rest
Circuit 2
Cardio
If different day...
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Do 20 minutes of aerobic activity, 10 minutes of Fartlek or 6 30
second fast, 30 second slow Intervals... depending on fitness level
and intensity of circuit workout. (Review Better Than Traditional
“Cardio”)
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Week 3... Mixed
Bodyweight Calisthenics Workout 3 times a week, (Monday,
Wednesday, Friday)... Cardio either after the exercise
workout, or on separate days. Rest on the weekend... or do
something fun like take a walk or play a sport.
For the Tabata exercise... Your "score" is the least number of reps
you perform for one of the cycles. For example, if you performed
20,19,18,18,17,18,15,17 reps, your "score" would be 15.
For the sets... Do about 2-3 reps less than your max, (If your max for
an exercise is 10, you’ll stop at 7 or 8 reps).
Rest as needed... 1-3 minutes and then do sets of Push Ups and
Chinnies with 45 seconds in between sets.
Rest 1 minute
Cardio
If different day...
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Do 20 minutes of aerobic activity, 10 minutes of Fartlek or 6 30
second fast, 30 second slow Intervals... depending on fitness level
and intensity of circuit workout. (Review Better Than Traditional
“Cardio”)
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Week 4... Total Tabata
Bodyweight Calisthenics Workout 3 times a week, (Monday,
Wednesday, Friday)... No separate Cardio. Rest on the
weekend... you’re gonna need it!
Tabata Chinnies
Tabata Chinnies
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Workout
Journal
Sheets
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WEEK 1 SETS
MONDAY
Perform 3 sets of each exercise with 1 min. Rest between sets and exercises
Set 1 Set 2 Set 3
Air Squats
Push Ups
Chinnies
TUESDAY
Rest if did cardio Monday. Choose 20 min aerobic 10 min fartlek or 6 intervals
WEDNESDAY
Perform 3 sets of each exercise with 45 sec. Rest between sets and exercises
Set 1 Set 2 Set 3
Air Squats
Push Ups
Chinnies
THURSDAY
Rest if did cardio Wednesday Choose 20 min aerobic 10 min fartlek or 6 intervals
FRIDAY
Perform 3 sets of each exercise with 30 sec. Rest between sets and exercises
Set 1 Set 2 Set 3
Air Squats
Push Ups
Chinnies
Comments:
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WEEK 2 CIRCUITS
MONDAY
Perform 2 circuits of each exercise with no rest between exercises.
Rest 1 minute between circuits.
Circuit 1 Circuit 2
Air Squats
Push Ups
Chinnies
TUESDAY
Rest if did cardio Monday. Choose 20 min aerobic 10 min fartlek or 6 intervals
WEDNESDAY
Perform 3 circuits of each exercise with no rest between exercises.
Rest 1 minute between circuits.
Circuit 1 Circuit 2 Circuit 3
Air Squats
Push Ups
Chinnies
THURSDAY
Rest if did cardio Wednesday Choose 20 min aerobic 10 min fartlek or 6 intervals
FRIDAY
Perform 4 circuits of each exercise with no rest between exercises.
Circuit 1 Circuit 2 Circuit 3 Circuit 4
Air Squats
Push Ups
Chinnies
Comments:
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WEEK 3 MIXED
MONDAY
Perform Tabata exercise, rest 2-3 min. And perform sets of the other 2
Rest 45 sec. Between sets and exercises.
Lowest Score
Air Squats
Set 1 Set 2 Set 3
Push Ups
Chinnies
TUESDAY
Rest if did cardio Monday. Choose 20 min aerobic 10 min fartlek or 6 intervals
WEDNESDAY
Perform Tabata exercise, rest 2-3 min. And perform sets of the other 2
Rest 45 sec. Between sets and exercises.
Lowest Score
Push Ups
Set 1 Set 2 Set 3
Air Squats
Chinnies
THURSDAY
Rest if did cardio Wednesday Choose 20 min aerobic 10 min fartlek or 6 intervals
FRIDAY
Perform Tabata exercise, rest 2-3 min. And perform sets of the other 2
Rest 45 sec. Between sets and exercises.
Lowest Score
Chinnies
Set 1 Set 2 Set 3
Air Squats
Push Ups
Comments:
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WEEK 4 TOTAL TABATA
MONDAY
Perform Tabata exercise, rest 1-3 min. And move on to the next exercise.
Lowest Score
Air Squats
Push Ups
Chinnies
TUESDAY
Rest.
WEDNESDAY
Perform Tabata exercise, rest 1-3 min. And move on to the next exercise.
Lowest Score
Jumping Jacks
Mountain Climbers
THURSDAY
Rest.
FRIDAY
Perform Tabata exercise, rest 1-3 min. And move on to the next exercise.
Lowest Score
Chinnies
Push Ups
Air Squats
Comments:
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This concludes the Tabata Calisthenics Workout... you can now return
to your regularly scheduled Progression Phase or OptiFitness Phase
Workouts.
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