Tabata Calisthenics Workout

by Coach Lomax

www.optimum-fitness-network.com
&
www.bodyweight-calisthenics-exercise.com

Copyright 2005
Optimum Fitness Network LLC & Coach Eddie Lomax
All Rights Reserved

Disclaimer
The absolute best way to continue strength, conditioning and
fitness improvement is to stay healthy, safe and injury free...
so use common sense to guide your training.
I know that most of you already use common sense when physical
training workout program... yet I still find it necessary to make this
disclaimer.
The material contained in
informational purposes only.

this

Instruction

Manual

is

for

The author and anyone else affiliated with the creation or distribution
of this book may not be held liable for damages or injuries of any
kind allegedly caused or resulting from the use of this material.
Before beginning this, or any type of exercise program, it is
recommended that you consult with your physician for authorization
and clearance.
The information contained herein is not intended to, and never
should, substitute for the necessity of seeking the advice of a
qualified medical professional.
Under no conditions should you begin this program unless you
can honestly answer "no" to all of the following questions:

Has your doctor ever said that you have a heart condition, and
that you should only do physical activity that is performed
under a doctor's supervision?

Do you ever feel pain in your chest when you do physical

activity?

In the past three months, have you had chest pains when you
were doing physical work?

Do you lose your balance due to dizziness, or do you ever lose

consciousness?

Do you currently have a problem with bone, joint, tendon,

ligament or muscle tears that could be made worse by a change
in your physical activity?

Is your doctor prescribing you medication of any kind for a

blood pressure, circulatory or heart condition?

Do you know of any other reason why you should not engage in
a physical exercise program or activity?

Answered "no" to all the questions... Great!

It is my sincere desire to provide information that enhances your
physical training and allows you to reach your potential and even
exceed your strength, conditioning and fitness goals.
But this will only happen if you train safely and smartly, stay healthy
and injury free and use common sense.

Tabata Calisthenics Workout

INSTRUCTION MANUAL
The Tabata Calisthenics Workout is "simple" in that it uses only
bodyweight calisthenics exercises that can be done anywhere, and
the Tabata protocol... but do not let the simplistic nature of this
workout fool you.
The Tabata Calisthenics Workout is an excellent way to get a
combined strength and conditioning workout in a short amount of
time.
These are all very important components of OptiFitness.
Remember... OptiFitness is possessing the ability to use all the
physical and mental qualities making up human activity
(cardiorespiratory endurance, strength, flexibility, power, speed,
coordination, agility, balance, accuracy and toughness), in a fluid,
seamless and coordinated fashion to successfully survive, flourish and
excel in your natural, unpredictable environment and meet the
challenges of sport, work and life with excellence under the greatest
amount of circumstances
OptiFitness blurs the lines between the training of the different
physical abilities... very rarely is there a strict strength workout, or a
strict conditioning workout, or a strict coordination workout, etc.
The truth is... the activities encountered in sport, work and life are
more often than not a combination of the different physical abilities at
work at the same time.
The successful completion of the task is determined by the
seamless, fluid interaction of the physical skills.
Since you will perform like you train... your physical training should
be designed to create performance improvements that increase your
ability to function as one complete unit.
This is what OptiFitness Training is all about... as you will soon
find out by successfully completing the Tabata Calisthenics
Workout.
I encourage you to dedicate yourself to the completion of the entire
progression.
Work at your own pace... but do not miss a workout.

At the completion of the Tabata Calisthenics Workout, you will

already be on your way to a body that performs as good as it looks.
Lets get to it,
Coach Lomax
President & Founder Optimum Fitness Network LLC
Click here to contact me

Before and After the Workout

Every workout should begin with a Warm Up... and end with a
Cool Down.
The Tabata Calisthenics Workout is very demanding... your
muscles, heart and lungs and mental toughness will be put to the
test.
Make sure to warm up and cool down thoroughly and properly!
Go through the entire warm-up sequence and cool
down sequence found in Prepare & Repair.
Prepare yourself so you will be able to perform
the workouts correctly and at high intensity.
Repair yourself afterwards so you will be ready
for more in days to come.
The Tabata Workout itself is very short, so use the
extra time to treat your body right by warming up
and cooling down... youll be thankful you did!

The Tabata Protocol

The Tabata Protocol is a very versatile form
of Cardio Interval Training.
The Tabata Protocol was created by Dr. Izumi Tabata at the
National Institute of Fitness and Sports in Tokyo, Japan.
The basic concept is to do intense exercise for 20 seconds, rest 10
seconds and repeat for 8 cycles.
The entire workout cycle only takes 4 minutes... 3:50 to be exact.
That's all there is to it... an extremely quick and effective
metabolic conditioning exercise method that improves both
aerobic and anaerobic capacity simultaneously.
Especially, when done with bodyweight calisthenics
exercises. The only "equipment" you will need is a
clock with a second hand.
Now... some people are afraid of the intensity
of the Tabata Protocol.
Let me put those fears to rest...
You do not have to work at an extremely high intensity that leaves
you laying on the floor gasping for air as your friends call the
paramedics.
You can still get great results with the Tabata Protocol while going at
your own safe pace.
As you improve... pump up the intensity.
In the upcoming pages I will explain to you how to apply the Tabata
Protocol to the calisthenics workout to get an extremely fast and
extremely effective strength and conditioning workout.
However, due to the intense nature of the Tabata Protocol, I have
designed a progressive system to follow... do yourself a favor and
dont skip the progressive stages!
Now let's go over the exercises you will be performing.

Bodyweight Calisthenics Exercise

Bodyweight Calisthenics Exercise is one of the most versatile,
effective and beneficial training methods available to both the serious
athlete and non-professional fitness enthusiast.
Bodyweight calisthenics are best suited for this Tabata Workout
because anyone with a functioning body can participate... you don't
need any special equipment to get a great full body workout.
But don't get me wrong, this is not the only reason I chose
bodyweight calisthenics... I love bodyweight calisthenics and believe
they should be the starting point of any physical training, and should
remain a key element of all physical fitness training programs.
Here are just some of the benefits of Bodyweight Calisthenics
Exercise...

They can be done anywhere... indoors or outdoors.

You need no equipment... or very little.

The exercises are adaptable to any fitness level.

Both strength and power can be increased at the same time.

Calisthenics exercise trains the body in the way the body

naturally moves.

Strength endurance is specifically targeted.

Body Awareness is greatly increased.

Bodyweight Calisthenics Exercise prepares the body for all

other training methods

...and the list goes on and on.

Ok, for the purposes of the Tabata Calisthenics Workout we will
concentrate on three bodyweight exercises (The Air Squat, Push Ups
and Chinnies), and two calisthenics exercises (Jumping Jacks and
Mountain Climbers).
******IMPORTANT
These are only possible exercise combinations. I suggest going
thought the entire workout at least once using these exercises... and
then you can substitute any exercises from Workout Without

Weights. Just make sure the exercises you pick can be done in a
rhythmic manner and at a fast pace without sacrificing good form!
****************

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The Air Squat

Squatting is a great way to develop strong, powerful and
conditioned legs.
To perform the Air Squat...

Stand with feet hip-width apart.

Lower your body by bending your knees until your thighs are
parallel to the ground and your knees are at 90 angles.

Keep your back flat and sit your butt as low as possible.

Make sure your feet stay flat on the ground and that your
knees do not extend beyond your toes.

Use your arms for balance.

Press off the ground and return to upright position.

If this movement is too hard...

Use a chair or other support as an aid until your strength and balance
improves.

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The Push Up
You can't beat the effectiveness of this "classic" upper body
power builder.
To perform the Push Up...

Balance your weight on your toes and your palms, with your
hands just beyond shoulder width.

Straighten your back by tucking in your pelvis.

Your body should form one straight line from your feet to
you head and your eyes should stay focused on the floor
about 6 inches in front of you.

Lower yourself to the floor by bending your elbows... keeping

your elbows close to your body.

Pause at the bottom and push yourself back up.

Here are some push up tips...

Tighten your abdominals, clinch your butt and grasp the floor with
your fingers for added power.
If this movement is too hard...
Instead of balancing on your toes... balance from your knees.

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Chinnies
Chinnies will definitely give your core muscles something to
think about.
To perform Chinnies...

Lie on your back with your legs straight and slightly off the
ground and your elbows bent, hands lightly grasping your head.

Do not grab your head tightly and pull with your arms.

Exhale and contract your abdominals while you bring your right
elbow to left knee and then your left elbow to right knee.

Continue alternating at a brisk pace.

Your abdominals will stay contracted throughout the

entire exercise, maintaining a semi-crunch position.

Your legs should not touch the ground until the repetitions are
complete.

If this movement is too hard...

Rest your feet on the ground and return your back to the ground in
between each repetition.

13

Jumping Jacks
This simple exercise will definitely get the heart and breathing
rates up!

Begin standing with your

feet together and arms
at your sides.

Simultaneously
jump
your feet out laterally
and bring your arms in
an arcing motion over
your head.

Then jump back to the

starting position in the
same manner.

Continue
in
alternating fashion.

an

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Mountain Climbers
Get ready for a heart pounding experience.

Begin in the up push up position with your fingers pointing

slightly outward.

Tuck one leg under your body and keep the other extended.

With your weight on the balls of your feet, alternate legs as

quickly as possible.

Head position is important... Your head should be up when the

knee is fully tucked and down during the transition period.

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Conclusion
How much you get out of the Tabata Calisthenics Workout, or
any workout for that matter, is directly related to
how much you put into it.
The human body is truly amazing... place it in an environment that
demands high levels of strength, conditioning and fitness and it will
make the necessary changes to give you high levels of strength,
conditioning and fitness.
It is just that simple!
The really amazing part is that the bodily changes will not only make
you perform better... but look and feel better as well!
Now, I said it was simple... I did not say it was easy.
The success of any physical training program lies in consistency... the
physical training must become part of your normal, everyday lifestyle
to guarantee long term benefits.
I know a lot of you have participated in one type of physical training
program or another... and just as many of you failed to get the
results you wanted and ultimately gave up.
So why will this time be any different?
Because this time you are going to start your physical training with
the understanding that strength, conditioning and fitness is a
journey, not a destination.
There are no quick fixes for strength, conditioning and fitness
excellence... and anyone that says they found one is a liar.
Quite frankly, I am glad there are no quick fixes for physical fitness...
I enjoy the journey of physical training too much.
Decide right now that come what may over the next couple of
weeks... You will complete the Tabata Workout.
Since the Tabata Workout is very demanding, there will be 3 weeks of
preliminary training before you will actually attempt doing the
exercises using the Tabata Protocol... I suggest you dont skip these
workouts.

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So, for the next three weeks you will be progressively improving... so
you will get the most out of your Tabata Workout experience.
Your journey starts now!

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Week 1... Sets

Bodyweight Calisthenics Workout 3 times a week, (Monday,
Wednesday, Friday)... Cardio either after the exercise
workout, or on separate days. Rest on the weekend... or do
something fun like take a walk or play a sport.
Do about 2-3 reps less than your max, (If your max for an exercise is
10, youll stop at 7 or 8 reps).
Max reps for any exercise is 25 reps!
(Everyones rep range will be different... for the sake of the
examples, I will use 25 reps as the example. Your numbers may
vary.)
Monday: 3 Sets/ 1 Minute Rest
Do the first exercise, stopping 2-3 reps short of max (no more than
25), rest 1 minute and repeat.
When you finish all the sets of 1 exercise, move on to the next.
Air Squats

max 25 reps

rest 1 minute
Air Squats

max 25 reps

rest 1 minute
Air Squats

max 25 reps

rest 1 minute
Push Ups

max 25 reps

rest 1 minute
Push Ups

max 25 reps

rest 1 minute
Push Ups

max 25 reps

rest 1 minute

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Chinnies

max 25 reps

1 minute rest
Chinnies

max 25 reps

1 minute rest
Chinnies

max 25 reps

Cardio
If same day... Tabata circuit of jumping jacks.
Do 20 seconds fast jumping jacks, 10 seconds rest... for 8 rounds.
If different day...
Do 20 minutes of aerobic activity, 10 minutes of Fartlek or 6 30
second fast, 30 second slow Intervals... depending on fitness level
and intensity of circuit workout. (Review Better Than Traditional
Cardio)
Wednesday: Same as above, but only rest 45 seconds between
sets.
Friday: Same as above, but only rest 30 seconds between sets.

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Week 2... Circuits

Bodyweight Calisthenics Workout 3 times a week, (Monday,
Wednesday, Friday)... Cardio either after the exercise
workout, or on separate days. Rest on the weekend... or do
something fun like take a walk or play a sport.
Do about 2-3 reps less than your max, (If your max for an exercise is
10, youll stop at 7 or 8 reps).
Max reps for any exercise is 25 reps!
(Everyones rep range will be different... for the sake of the
examples, I will use 25 reps as the example. Your numbers may
vary.)
Monday: 2 Circuits
Do the first exercise, stopping 2-3 reps short of max (no more than
25), and then move to the next exercise without rest.
When you complete the full circuit... rest 1 minute and repeat.
Circuit 1
Air Squats
Push Ups
Chinnies

max 25 reps
max 25 reps
max 25 reps

1 minute rest
Circuit 2
Air Squats
Push Ups
Chinnies

max 25 reps
max 25 reps
max 25 reps

Cardio
If same day... Tabata circuit of mountain climbers.
Do 20 seconds fast mountain climbers, 10 seconds rest... for 8
rounds.
If different day...

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Do 20 minutes of aerobic activity, 10 minutes of Fartlek or 6 30

second fast, 30 second slow Intervals... depending on fitness level
and intensity of circuit workout. (Review Better Than Traditional
Cardio)
Wednesday: Same as above, but do 3 Circuits.
Friday: Same as above, but do 4 Circuits.

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Week 3... Mixed

Bodyweight Calisthenics Workout 3 times a week, (Monday,
Wednesday, Friday)... Cardio either after the exercise
workout, or on separate days. Rest on the weekend... or do
something fun like take a walk or play a sport.
For the Tabata exercise... Your "score" is the least number of reps
you perform for one of the cycles. For example, if you performed
20,19,18,18,17,18,15,17 reps, your "score" would be 15.
For the sets... Do about 2-3 reps less than your max, (If your max for
an exercise is 10, youll stop at 7 or 8 reps).
Max reps for any exercise is 25 reps!
(Everyones rep range will be different... for the sake of the
examples, I will use 25 reps as the example. Your numbers may
vary.)
Monday: Air Squat Tabata
Do an Air Squat Tabata... 20 seconds air squat, 10 seconds rest for 8
rounds.
Rest as needed... 1-3 minutes and then do sets of Push Ups and
Chinnies with 45 seconds in between sets.
Air Squat Tabata
Rest 1-3 minutes
Push ups

3 sets: max 25 reps, 45 seconds rest

Rest 1 minute
Chinnies

3 sets: max 25 reps, 45 seconds rest

Cardio
If same day... Tabata circuit of jumping jacks or mountain climbers.
Do 20 seconds fast jumping jacks or mountain climbers, 10 seconds
rest... for 8 rounds.
If different day...

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Do 20 minutes of aerobic activity, 10 minutes of Fartlek or 6 30

second fast, 30 second slow Intervals... depending on fitness level
and intensity of circuit workout. (Review Better Than Traditional
Cardio)
Wednesday: Same as above, but Tabata Push Ups and sets of
Air Squats and Chinnies.
Friday: Same as above, but do Tabata Chinnies and sets of Air
Squats and Push Ups.

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Week 4... Total Tabata

Bodyweight Calisthenics Workout 3 times a week, (Monday,
Wednesday, Friday)... No separate Cardio.
Rest on the
weekend... youre gonna need it!
Monday... just bodyweight exercises
Tabata Air Squats
Rest 1-3 minutes
Tabata Push Ups
Rest 1-3 minutes
Tabata Chinnies
Wednesday... just calisthenics
Tabata Jumping Jacks
Rest 1-3 minutes
Tabata Mountain Climbers
Friday... change the order of the bodyweight exercises
Tabata Chinnies
Rest 1-3 minutes
Tabata Push Ups
Rest 1-3 minutes
Tabata Air Squats

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Workout
Journal
Sheets

25

WEEK 1 SETS
MONDAY
Perform 3 sets of each exercise with 1 min. Rest between sets and exercises
Set 1
Set 2
Set 3
Air Squats
Push Ups
Chinnies
Cardio
Yes

Optional Tabata Jumping Jacks

No

TUESDAY
Rest if did cardio Monday. Choose 20 min aerobic 10 min fartlek or 6 intervals

WEDNESDAY
Perform 3 sets of each exercise with 45 sec. Rest between sets and exercises
Set 1
Set 2
Set 3
Air Squats
Push Ups
Chinnies
Cardio
Yes

Optional Tabata Jumping Jacks

No

THURSDAY
Rest if did cardio Wednesday

Choose 20 min aerobic 10 min fartlek or 6 intervals

FRIDAY
Perform 3 sets of each exercise with 30 sec. Rest between sets and exercises
Set 1
Set 2
Set 3
Air Squats
Push Ups
Chinnies
Cardio
Yes

Optional Tabata Jumping Jacks

No

Comments:

26

WEEK 2 CIRCUITS
MONDAY
Perform 2 circuits of each exercise with no rest between exercises.
Rest 1 minute between circuits.
Circuit 1
Circuit 2
Air Squats
Push Ups
Chinnies
Cardio
Yes

Optional Tabata Mountain Climbers

No

TUESDAY
Rest if did cardio Monday. Choose 20 min aerobic 10 min fartlek or 6 intervals

WEDNESDAY
Perform 3 circuits of each exercise with no rest between exercises.
Rest 1 minute between circuits.
Circuit 1
Circuit 2
Circuit 3
Air Squats
Push Ups
Chinnies
Cardio
Yes

Optional Tabata Mountain Climbers

No

THURSDAY
Rest if did cardio Wednesday

Choose 20 min aerobic 10 min fartlek or 6 intervals

FRIDAY
Perform 4 circuits of each exercise with no rest between exercises.
Circuit 1
Circuit 2
Circuit 3
Circuit 4
Air Squats
Push Ups
Chinnies
Cardio
Yes

Optional Tabata Mountain Climbers

No

Comments:

27

WEEK 3 MIXED
MONDAY
Perform Tabata exercise, rest 2-3 min. And perform sets of the other 2
Rest 45 sec. Between sets and exercises.
Lowest Score
Air Squats
Set 1
Set 2
Set 3
Push Ups
Chinnies
Cardio
Yes

Optional Tabata Jumping Jacks or Mountain Climbers

No

TUESDAY
Rest if did cardio Monday. Choose 20 min aerobic 10 min fartlek or 6 intervals

WEDNESDAY
Perform Tabata exercise, rest 2-3 min. And perform sets of the other 2
Rest 45 sec. Between sets and exercises.
Lowest Score
Push Ups
Set 1
Set 2
Set 3
Air Squats
Chinnies
Cardio
Yes

Optional Tabata Jumping Jacks or Mountain Climbers

No

THURSDAY
Rest if did cardio Wednesday

Choose 20 min aerobic 10 min fartlek or 6 intervals

FRIDAY
Perform Tabata exercise, rest 2-3 min. And perform sets of the other 2
Rest 45 sec. Between sets and exercises.
Lowest Score
Chinnies
Set 1
Set 2
Set 3
Air Squats
Push Ups
Cardio
Yes

Optional Tabata Jumping Jacks or Mountain Climbers

No

Comments:

28

WEEK 4 TOTAL TABATA

MONDAY
Perform Tabata exercise, rest 1-3 min. And move on to the next exercise.
Lowest Score
Air Squats
Push Ups
Chinnies

TUESDAY
Rest.

WEDNESDAY
Perform Tabata exercise, rest 1-3 min. And move on to the next exercise.
Lowest Score
Jumping Jacks
Mountain Climbers

THURSDAY
Rest.

FRIDAY
Perform Tabata exercise, rest 1-3 min. And move on to the next exercise.
Lowest Score
Chinnies
Push Ups
Air Squats

Comments:

29

This concludes the Tabata Calisthenics Workout... you can now return
to your regularly scheduled Progression Phase or OptiFitness Phase
Workouts.
Coach Eddie Lomax
Founder & President Optimum Fitness Network
Click here to contact me
ps. If you liked the Tabata Calisthenics Workout... send me your
testimonial here.
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Network Affiliate?
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