New Workout for you…Tabatas!

Hello Goofballs! I hope everyone has had a good last few days.

Things are going well here!  Many of you know we will be doing a sports and fitness camp at Bangkok Preparatory School for a month, starting next week.  It is going to be lots of fun!  Prepare to get fit!!!  (mwuahahahahhahaaha….EVIL LAUGH!!!)

Also, as I mentioned ( พูด) in the last blog, you can see me in the new Hi Magazine!  Check it out!! hehe.

Cover of Hi Magazine

OH MY!! It's Mr. Jeff!!

Okay, I am going to introduce you to a workout called “The Tabata Protocol”.  It is named after a Japanese doctor who conducted( ดำเนินการ) some interesting tests in the 1990s.  But, I will not bore you with that stuff.

I use this workout often with the people I train and have seen them get great results from it.  It is a short workout, but very difficult and very effective (ดำเนินการ).

To do it, you do an exercise for 20 seconds and then rest for 10 seconds.  Each 20/10 exercise and rest is called an “interval”.(  ช่วง)

Here is how you do it:

Warm up for 3 or 4 minutes by jogging lightly.  Then do:

20 seconds of body weight squats and 10 seconds rest for 4 intervals.  This will take you 2 minutes to complete.

Then do 20 seconds of pushups and 10 seconds rest for 4 intervals.  This will take you another 2 minutes to complete.

Finish by doing 20 seconds of jump squats with 10 seconds rest for 4 intervals.  This will be the last two minutes.

For your cool down, jog for about 3 to 5 minutes.  The workout is very short, but you will be sweating!!

Here are some pictures on how to do the exercises for you.

Somebody who looks like Brad Pitt doing Pushups

A lot of my students remember this one! It was sometimes a punishment for forgetting to bring your book to class!!!

Okay, have fun with the new workout!  I hope to hear from you all soon!  Send a message and say Hi!

Bye for now!!!  Miss you all!

And don’t forget…..

Uhh…errr….I forgot.  Never mind.  Bye!

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