2010 TABATA DUMBBELL WORKOUT FOR FAT LOSS - VIDEO

20-10 DUMBBELL TABATA WORKOUT

The Tabata Workout was invented by Dr. Izumi Tabata in Tokyo, Japan. The basic principle is this: A Tabata interval is 20 seconds of maximal work followed by 10 seconds of rest. Eight intervals or 4 minutes,  of one exercise must be completed before moving on to the next. Sound easy? Not!

This workout is awesome for Muscular Endurance and Fat Loss.

 

DID YOU KNOW? 4 minutes of high-intensity Tabata interval training led to greater fat loss and improvements in fitness than 60 minutes of steady state aerobics!


Tabata 20-10 Dumbbell Workout
You will perform 4 total exercises, resting one minute exercise changes.
Only switch exercises after you complete the eight intervals

Alternate between 20s of work and 10s of rest for each exercise. Eight intervals of one exercise must be completed before moving on to the next.

Exercise List

1. Dumbbell Press
2. Alternate Dumbbell Curls
3. Lying Dumbbell Extensions
4. Standing Dumbbell Shoulder Press

Funk Roberts


20-10 Dumbbell Workout powered by Workout Muse- Ultimate Tabatas interval workout music. For more custom interval training music please visit: WORKOUTMUSE

 

LOSE STUBBORN POUNDS WITH FUNK BOOTCAMP GYM WORKOUT

DO YOU WANNA LOSE YOUR LAST 10 POUNDS?
DO YOU WANNA LOSE YOUR BEER BELLY?
DO YOU WANNA GET RID OF YOUR MUFFIN TOP AND JIGGLY ARMS?

THEN DO THIS WORKOUT!

This is a workout that I did yesterday at the gym. Not sure why I went to the gym but, I wanted a change of scenery. Try this workout today and ignite your fat burning system.

This type of workout will leave you with better results than what you are doing currently. This circuit combines cardiovascular activity and weight training, which will give your body the one-two punch of aerobic and anaerobic activity to help you build muscles and burn fat.

The weight sets aren’t about reps, it’s all about time. Perform each weigh set with a weight that allows you to complete reps for a full minute ( YOU SHOULD BE BURNING OUT AT ABOUT 45 SECONDS, IF NOT THEN INCREASE THE WEIGHT) Make sure you select a weight that you can do as many reps as you can for one minute.

Don’t go too heavy or to light. Be smart and start slow as you are not used to lifting for one minute intervals. Do not sling the weights as fast as possible, make sure you have perfect form, and quality reps for one minute.

Feel the burn baby!

I have designed it for both men and women to do and have included a beginner and advanced workout to choose from.

FUNK 30 MINUTE BOOTCAMP GYM WORKOUT

BEGINNER WORKOUT - NO REST BETWEEN EXERCISES
Circuit Intervals


EXERCISES
1 MINUTE QUADS – Squat
2 MINUTES Treadmill or bike – easy pace
1 MINUTE HAMSTRINGS - Lying leg curls
2 MINUTES Treadmill or bike – easy pace
1 MINUTE CHEST - dumbbell press (incline),
2 MINUTES Treadmill or bike – easy pace
1 MINUTE BACK - Front Pulldowns
2 MINUTES Treadmill or bike – easy pace
1 MINUTE SHOULDERS -Side Lateral Raise
2 MINUTES Treadmill or bike – easy pace
1 MINUTE TRICEPS – Overhead dumbbell extensions
2 MINUTES Treadmill or bike – easy pace
1 MINUTE BICEPS - Standing Dumbbell Curl Alternate
2 MINUTES Treadmill or bike – easy pace
1 MINUTE CALVES – standing calf raises – 30 sec each side
2 MINUTES Treadmill or bike – easy pace
ABS FUNK 50 part 3 – core crushers
STRETCH


ADVANCED WORKOUT NO REST BETWEEN EXERCISES
EXERCISES
1 MINUTE QUADS - Alternate lunge,
2 MINUTES jump rope treadmill running or biking – moderate pace
1 MINUTE HAMSTRINGS - stiff legged Deadlift,
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE CHEST – Bench Press
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE BACK - seated rows
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE SHOULDERS - Front Raises
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE TRICEPS - Pushdowns
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE BICEPS - Barbell Curl
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE CALVES – standing calf raises – 30 sec each side
2 MINUTES jump rope or treadmill running or biking – moderate pace
ABS FUNK 50 PART 3 – core crushers
STRETCH

GET YOUR GYMBOSS - CLICK HERE!

THE WORKOUT IS ONLY HALF THE BATTLE. MAKE SURE THAT YOU HAVE A FAT BURNING NUTRITION PLAN

YOU CANNOT OUT TRAIN A BAD DIET!


SAMPLE MEN NUTRITION PLAN
http://funkroberts.blogspot.com/2009/06/eat-for-strength.html


SAMPLE WOMEN NUTRITION PLAN
http://funkroberts.blogspot.com/2009/03/womens-nutrition.html


FUNK ROBERTS
WWW.FUNKROBERTSFITNESS.COM

FUNK ROBERTS

STAY TUNED FOR THE FUNK FITNESS
8 WEEK BOOTCAMP CHALLENGE
FOR MEN AND WOMEN!

GYMBOSS INTERVAL TIMER

For me, when I workout or train, time is of the essence. Even more, timing is extremely important. Whether it is the time between my workout sets, cardio, at bootcamp or even when I am doing rounds on the punching bag, having the Gymboss Interval Timer is key to my success.

FUNK ROBERTS 8 WEEK FITNESS AND DIET PROGRAM
With the Funk Roberts 8 Week Fitness and Diet Program coming soon, having the Gymboss Timer will make it easy to plan rest. Attach the timer to your pants or belt with the convenient belt-clip and 30 seconds to one minute rest periods will be easy to time with an alarm of beep, vibrate, or both. Forget the stopwatch, clock, and other methods which demand too much of your attention, let Gymboss do the timing and you focus on the workout for the best results ever! GUARATEED!

WEIGHTLIFTING
Are you Weightlifting? Any rest period you desire (30, 60, 90 seconds, 2, 3, 5 minutes, or any other time you want) can be set. When you complete each set simply push the start button to begin timing, when it alarms (choice of beep, vibrate, or both) begin a new set.

RUNNING / WALKING
If you are a Runner/Walker who wants to improve your race time or a walker who wants to run, you can improve through the use of intervals by running for short periods at a pace significantly higher than your normal comfort zone followed by intervals of easy running or jogging. While this type of training is usually regarded as an advanced training technique for the experienced runner training to develop speed and raise their anaerobic threshold, the average runner or even walkers can benefit from this training as well.

CARDIO
Use Gymboss to create your own custom cardio workout for, bike (road or stationary), walk/running, treadmill, jump rope, elliptical trainer

CURVES
Play your own music during your workout!!!!! Using a Gymboss timer you can do the Curves training cycle and listen to YOUR music, this timer worn on your waistline or in your pocket will vibrate to let you know when its time to change stations!!!!! You could also do your workout at home or in the facility of your choice!!!!

BOXING / MARTIAL ARTS
Boxers, Grapplers, and Martial Artists can benefit from the Gymboss personal boxing training timer which allows you to time ANY round time followed by ANY rest time from 2 seconds to 60 minutes.

INTERVAL TRAINING
Stuck in an exercise slump? Try Interval Training to revitalize your aerobic workouts. Interval Training will improve your aerobic capacity, the ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles. You'll raise your anaerobic threshold; the point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated. Thus, you'll be able to work out harder and longer. You'll burn more calories, thereby improving your physique, plus you'll add more challenge and interest to your workouts - keeping you on the road to fitness.

SPORTS SPEED
Speed training is one of the best things you can do to better your performance as an athlete. The greatest concern of today’s athletes in football, hockey, soccer, baseball, tennis, track and field, running, and almost every other sport ( except curling ) is how to improve playing speed-the speed of all movements including starting, stopping, accelerating, changing body direction, body contact, sprinting, and split-second decision making during competition.

And there still are a million other uses for the Gymboss Interval Timer. I suggest that you get one as soon as you can to assist you. It’s just another tool to help you reach you 2008 health and fitness goals.

Funk Roberts
Don't Rush the Beat