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Saturday, September 30, 2017

Tabata

https://globalmartialarts.university
#GMAU90DayChallenge
jillskrav.blogspot.com

I have a nice collection of exercise videos, including Tapout, Tapout XT, a bunch of the P90x series, Asylum, UFC, and Global Martial Arts University's very own Krav Maga Workout (which is awesome).  When I am seriously training krav maga, I don't usually have time for any other type of workout.  Sometimes when I am working on krav maga alone, I struggle with staying focused and keeping my workouts as high energy as possible.  I have solved this problem by creating tabata workouts for myself using techniques from my krav maga curriculum.  With a tabata, you plan a few exercises to do for a certain amount of time before resting and then repeating them again a bunch of times before moving on to the next exercise. I use an app that I pulled off of the internet for free that lets me program in my own music and has prompts to "start working," "rest," and "tabata complete."   I like to do 6 exercises 6 times each for 60 seconds with a 15 second rest between each set.  If I want more structure to my warm up and cool down, I will set up 8 tabatas instead.  Here is a tabata I used the other day that had me sweating.

8 tabatas, 6 sets each, work 60 seconds each set, rest 15 seconds between each set:

1.  Warm up:  Grapevine alternating with Krav Maga footwork (the contrast makes you think about  your feet and where they should be), jumping jacks, jog in place (high knees), leg stretches, squat jumps, pushups.

2.  Bag fight (quick, logical combatives)

3. Planks

4. Curls and triceps (3 sets each)

5.  Bridge kicks

6. Sprawl, knee kicks, stand in base.

7.  Abdomen and core.

8. Cool down and stretch.

When I was finished, I felt as if I had a great workout and solid krav maga training session.

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