Flying Squat – [FLSQ]
Most people have some idea what is involved in performing the common squat movement. We use this movement extensively due to its effectiveness, but we probably apply in a way you might not be familiar with. If performed properly, with full Range Of Motion(ROM), this movement will activate over 200 muscles – that’s 33% of the musculature in your body. This has huge implications as it relates to the Tabata protocol. Doing a Tabata requires you to work yourself into oxygen debt, and then work within that oxygen deprived state. This is how you increase the intensity of your workout and keep your heart rate elevated (and by elevated – we mean red lining). The FLSQ therefore works well since it uses so many muscles, which in turn gobble up oxygen. Also, the FLSQ uses the largest muscles in the body (quads, glutes, hammys, low back, etc…), thus increasing oxygen consumption even more. And finally, these are the muscle groups we rely on most heavily in our day to day experiences, they are what keep us upright and moving through the world. Having them be strong and efficient is essential to living a long and active life.
How we do it
Jump Squat – [JSQ]
This movement is a variation on the FLSQ. All you’re doing is adding a jump to the top it. What’s important to remember when doing JSQs is that you want be certain to stay upright throughout the movement. It’s surprising to many people how much more difficult a round of JSQs are compared to FLSQs. Even if you hardly get off the ground in your JSQ, the dynamic nature of this movement will really stress your core and leg strength.
**Make sure to feel your body-weight on your whole foot and to keep your head up – these minor thought points will become major focuses as the intervals stack up.
How we do it
Burpee – [BRP and PUBRP]
This is the undisputed champion of all body weight movements. Few activities can stress your systems like intervals of the BRP and PUBRP. While there are many variations on the BRP, we are focused primarily on two. The first is simply the BRP. This is the original burpee as invented by the American physiologist Royal H. Burpee, and it does not include a pushup. This is more of a cardiovascular challenge than the PUBRP, since the PUBRP utilizes the pushup. Simply put, unless you are very good with pushups – the PUBRP will slow you down too much, and not sufficiently create oxygen debt. Until you can perform at least 5 solid, full ROM PUBRPs for at least 4 straight Tabata intervals, you should stick to the BRP.
It’s important to remember what Tabata is all about – oxygen debt. Pushups are great and we practice them regularly, but in order to reap all the benefits of the Tabata protocol you must keep the pressure on your cardio system. Work your pushups at another time, and then as you get stronger and more efficient with them, start adding in PUBRP intervals.
How we do it