Workout Song of the Day

Warm-up

Jog 1 mile 8 minutes

Stretching

Tabata Cycle I x 12

Rope Machine Pulldowns: 30 seconds work

20 seconds rest

Bentover bench hops: 30 seconds work

Tabata Cycle II x 12

Bosu Ball Mountain Climbers: 30 seconds work

20 seconds rest

V-Bar Rows: 90lbs x
30 seconds work (fast)

Tabata Cycle III x 12

Dumbbell Flyes w/ V-ups: 40lb’ers x 30 seconds work

20 seconds rest

Stability Ball Reverse Windmills: 30 seconds work

Ending

Jog 1 mile 8 minutes

Stretching

Tabata training is intense and great for conditioning in jiu
jitsu. The reason being, it’s a lot like jiu jitsu in terms of intensity and
then resting briefly. It’s also great for burning fat as an intense workout
like this will raise your basal metabolic rate for hours on in. Just remember,
if you try a Tabata workout, go lighter with the weights and build your
endurance up. This type of training can be very humbling.