Re: Tabata Training for Self Defense by Damian Ross

[JDNichols]

Here is my routine for this month, I change routines each month and will be glad to share them if you like.
Monday
150 jumping jacks
No rest go to #3
25 burpees
30 sec rest
25 pull-ups
15 box jumps
30 sec rest
15 50 lb. Sandbag squat-throws
100 crunches
30 sec rest
50 bodyweight squats
50 jumping lunges
100 meter sprint x 3 with 30 sec rest.
Jog /walk 1 mile for cool down and then stretch.
Beginners – 1 or 2 times through.
Intermediate – 2 – 4 times through
Beast Mode – 5 x

Wednesday
Run/walk 100m with 60 lb. Bag x 3
Main set: 30 seconds each exercise
Deadlift (with bag)
Decline pushups( from bag)
Incline pushups (from bag)
Squat (with bag)
Overhead Press (with bag)
Side Plank (each side)
Rest one minute repeat, rest two minutes repeat, Jog /walk 1 mile for cool down and then stretch.
Beginners – 1 or 2 times through.
Intermediate – 2 – 4 times through
Beast Mode – 5 x

Friday

Warm up with 25 burpees.

Main Set:
Run 1/2 mile
20 burpees
50 lunges (each leg)
3 min. plank
Run 1/2 mile
40-40 jumping jacks (total of 80)
40-40 pushups (total of 80)
80 air squats
1 min. side plank (each side)
Cool down is a 1/2 mile jog, 100 sit-ups, and then stretch.

Beginners – 1 or 2 times through.
Intermediate – 2 – 4 times through
Beast Mode – 5 x