Oxygen USA – July-August 2019

2. TABATA TRAINING
   A Tabata is a style of circuit training in which you alternate 20 seconds of all-out work with 10
   seconds of rest for eight rounds, or a total of four minutes. Research has shown Tabatas to be
   one of the most effective ways to boost metabolism and incite hormonal response with this
   caveat: Those 20 seconds of work must be done at absolute maximal effort. Otherwise, they
   simply become moderate-intensity intervals — which is not a bad way to train, but they don’t
   have quite the same impact as a redlining Tabata.
   Traditionally, a Tabata is done at the end of a workout to finish off a particular muscle group
   or groups. And though you can combine more than one Tabata together, if you’re actually
   putting in your max effort during the first one, chances are those four minutes will be plenty.

STRENGTH WORKOUT 1

LOWER BODY — BACK SQUAT

WARM-UP

Do each move for 30 seconds. Complete three

rounds.

Bodyweight Squat

Cossack Squat

Run 200 meters.

WORKOUT

Exercise Load (% 1RM) Sets Reps

Back Squat Empty Bar 2 10

50 2 8

65 2 5

75 4 4

80-85 5 3-4

FINISHER (optional)

6-Minute 3EMOM

Cycle through these three moves, performing

one per minute for three minutes. Complete two

rounds.

Walking Lunge

Bear Crawl

Wall Sit

STRENGTH WORKOUT 2

UPPER BODY — PUSH PRESS

WARM-UP

Do each move for 30 seconds. Complete three

rounds.

Arm Circles Forward

Arm Circles Backward

One-Arm Dumbbell Overhead Press (right arm)

One-Arm Dumbbell Overhead Press (left arm)

Row 100 meters.

WORKOUT

Exercise Load (% 1RM) Sets Reps

Barbell

Push Press Empty Bar 2 10

50 2 8-10

65 3 5

75 4 3-5

80-85 5 2-3

FINISHER (optional)

Go through each superset two times. Rest as

needed.

A1. Seated One-Arm

Shoulder Press 10 (per arm)

A2. Handstand Hold 30 seconds

B1. Lateral Dumbbell Raise 10

B2. Front-Plate Hold 30 seconds

3. PERCENTAGE OF ONEREP MAX
   1RM
   The best way to get lean and improve muscle tone is to train with weights that make
   you a little uncomfortable. OK, maybe a lot uncomfortable. “Studies specific to women
   show that important metabolic hormones are responsive to moderate and heavy exer-
   cise routines having three to 12 repetitions with varying weight loading between 65 and
   85 percent of their one-rep max,” Steele says. “Heavy sets with fewer reps — five grunt-
   ing reps is where a lot of the magic happens.” Here’s how to calculate the weight you
   should be lifting to get the most from your heavy workouts.

Determine your range: If you max out your squat at 100 pounds for one rep (your
1RM), then you should lift at least 65 to 85 pounds when doing squats for reps. Shoot
closer to 65 when doing more reps and closer to 85 when doing fewer reps.

Don’t know your 1RM? Choose weight with which you reach near-failure by your last
rep. For instance, if your goal is to perform 12 reps per set but you can perform 13 or
more, the weight needs to increase. Likewise, if you can only perform only two reps and
are shooting for five, your weight is too heavy.

TABATA 3

Complete two rounds of the following

workout:

Kettlebell Swings 20 seconds

Rest 10 seconds

High Plank 20 seconds

Rest 10 seconds

Medicine-Ball Slams 20 seconds

Rest 10 seconds

Flutter Kicks 20 seconds

Rest 10 seconds

TABATA 1

Complete four rounds of the following

workout:

Burpees 20 seconds

Rest 10 seconds

Crunches 20 seconds

Rest 10 seconds

TABATA 2

Complete eight rounds of the following

workout:

Alternating V-Ups 20 seconds

Rest 10 seconds