Introduction To The Worldfamous Tabata Protocol

Dumbbell Routines and Exercises

Dumbbell Exercises and Lifting Routines

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From the introduction and the research chapter, you are now pretty familiar with the Tabata Protocol. I want to briefly touch on this protocol since it does fit into the concept of timed intervals. The biggest difference between these Tabatas and the density sessions (and even the 30/30 intervals) that I have described in this chapter is the rest intervals. Tabatas rely on negative rest intervals; these are rest periods that are actually shorter than the work intervals. Needless to say, this results in extremely difficult interval repetitions as the session progresses. Because of this, I personally prefer to use little to no external load when performing Tabatas. In the next chapter I will talk about my favorite exercise sequences for Tabatas and different progressions, but in this chapter I want to give three examples of using external loads (kettlebell, barbell, and dumbbell) in a Tabata protocol. Remember that you will perform eight rounds of 20 seconds of all-out work followed by 10 seconds of rest for a total of 4 minutes.




Two-handed swing

Front squat + Push press

Sumo squat + Curl and press

Choose a weight that you will be able to continuously lift throughout the entire work interval. Perform this exercise as fast as you can, shooting for at least 12 to 15 repetitions

I love the AirDyne bike for my Tabata interval training. If you are talking "maximum metabolic disturbance with minimal muscular disruption" as the great Alwyn Cosgrove says, then AirDyne Tabatas are the best.

Try this protocol:

Six rounds using the 20/10 Tabata

Rest 3 minutes

Repeat with another six rounds using the 20/10 Tabata

Try to get over level 10 every time and try to get 1 mile each time. It will be the hardest thing you ever did.

Mike Boyle, world-renowned strength and conditioning specialist per interval. These are extremely difficult work intervals and this is why I will give you lots of great body-weight Tabata sequences in the next chapter.

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