Demos

Here you will find demo videos for all sorts of stuff.  This is a reference list for me. And my clients/friends. Particularly the first time they think "what the hell is a burpee". :)

Crossfit Style Stuff
burpees - http://www.youtube.com/watch?v=21dvQyNiTjM
farmer's carry - http://www.youtube.com/watch?v=2PQXVgTPKow
box jump - http://www.exrx.net/Plyometrics/BoxJumps.html
squats - http://www.youtube.com/watch?v=xDdSZmWNYQI
lunges: http://www.youtube.com/watch?v=4qoYbW34tFU
knees-to-elbows http://www.youtube.com/watch?v=kqOgtFcqWbE


Tabataland 6-Week Challenge

It's here.  A six week challenge to push your comfort zone.  A little strength training, some plyometrics, and a lot of intensity.  Welcome to Tabataland!  Tabataland is named after the infamous tabata. Our very own list member provides a good explanation "Typically it's a 20:10 work to rest ratio (20 seconds work : 10 seconds rest) at or close to all out during the work portion."  If you wanted to Tabata pushups and squats, you would do as many pushups as you can in 20 seconds, rest 10 seconds.  Repeat until you have completed 8 rounds for a total of 4 minutes. Then move on to the squats.  You compare performances by the number of pushups (squats, etc.) completed.

Want more info?  Look here:
http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486

The Workouts:  Each workout is set up with 4 exercises giving you 4, 8, 12, and 16 minute options. You don't need any special equipment except a jump rope, even then you could jump in place. The exercises vary. This was done to keep things interesting AND eliminate excuses. #1 is designed so that you can do it in your hotel room. If your arms are trashed from masters swimming, chose a workout that's leg intensive. Tough run?  Tabata some push ups. I don't care if people mix and match the exact exercise to meet their needs. Is tabata too much for you?  I've even included a few alternative workouts, if you dare. Cindy is one of my person favorites.  The key: BE BRAVE AND TRY ONE!  Heck, try them 3-4 times a week.

Tabataland  Workouts:

#1
pushups
situps
squats
burpees

#2
walking lunge
double under jump rope
lateral jumps
bear crawl

#3
dips (or chair dips)
tuck jump
push ups
plank pose, leg up

#4
pushups
lateral jumps
burpees
plank pose, leg up

#5 Watermelon Crawl
Jumping lunge
Clapping Pushup
Mountain Climber
Jumping Jacks


Other options
50 burpies. Record your time.
10-9-8-7-6-5-4-3-2-1 reps each round of: push ups, lateral jumps,
situps. Record your time.
Annie - Double-unders; Sit-ups. 50-40-30-20 and 10 reps for time.
Cindy - go for max rounds in 20 minutes - 5 pull ups, 10 pushups, 15 squats
Spartucus workout -
http://www.military.com/military-fitness-slideshows/spartacus-workout.html


Demonstrations -
tuck jump - http://sportsmedicine.about.com/od/sampleworkouts/qt/Tuck_Jumps.htm
lateral jumps (use a teddy bear if that's what you got) -
http://www.youtube.com/watch?v=hADsX-H2O5w
chair dip - http://sportsmedicine.about.com/od/strengthtraining/qt/Chair-Dips.htm
plank (if this is too easy, pick up a leg) -
http://sportsmedicine.about.com/od/abdominalcorestrength1/qt/plank.htm
burpees http://www.youtube.com/watch?v=21dvQyNiTjM
jumping lunge http://www.youtube.com/watch?v=_zLTDUFjbXA
clapping push up http://www.youtube.com/watch?v=ti0ugruVaGI
mountain climb = http://www.youtube.com/watch?v=HSTK0XzbFN0
bear crawl http://www.youtube.com/watch?v=m8-zBUSOjrw
walking lunge (add overhead weight if it's too easy)
http://www.youtube.com/watch?v=xYTNEh4r5PI
double under jump rope (do single unders if necessary)
http://againfaster.squarespace.com/the-micd-instructor/2009/1/26/double-unders.html
plyopushup http://www.youtube.com/watch?v=jMqPf7TTv2s

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