RAMON SODANO: Hello, everyone.
And welcome to Global Connection and Wellbeing
Online's final webinar of the 2016, 2017 school year, Fitness
Anywhere.
I'd like to, first off, welcome anyone back
who came and watched our previous webinars.
We've had Trained Smart, 7 Principles of Movement,
Shop for Real Food, and just this semester, we
had kettlebells 101.
If you were able to join us for those, thank you.
And thank you for coming to this one.
So, first off, we kind of want to go over
the itinerary of what we're going to be doing today.
We'll have some brief introductions.
We're going to talk about what Fitness Anywhere is, the why,
and the methodology behind it.
We'll talk about the workout formats,
and we'll get more into that here
in a little bit what those are.
We'll have a review at the end of all the workout formats.
We'll have conclusions at the end, a just kind of review
of everything all together and then questions at the end.
With that said, when we're going through this
since we will have three different methodologies
that we're talking about, and you may have questions
for each one, instead of asking questions right after we talk
about a certain exercise format type,
just write your questions down, and we'll
answer those at the end.
And that way we can flow through this really easily.
We kind of have a delay for when questions come in,
so that will just make everything a little bit more copacetic.
So, first off, if you haven't been to one of our webinars
before, my name is Ramon Sodano.
I'm the coordinator for Fitness Services and Education
here at University Recreation.
That's here at our Pullman campus.
My background is I have my bachelor's in kinesiology,
master's in sport management.
I have been a strength conditioning coach, speed
coach, personal trainer since 2006.
And, yeah.
I mean, I just love this field.
I've been in it for a long time.
And I'm finally happy I get to kind of give these.
I'd like to introduce Natalie.
NATALIE: Hi, I'm Natalie.
I'm the fitness intern here at the rec center.
I have been personal training, CrossFit coaching, strength
and conditioning coaching for the last two, three years now.
I'm almost done with my degree.
I'm done at the end of May, so I'm almost out of here.
This is my last seminar with you guys.
RAMON SODANO: See, that's actually kind of sad now.
She's done a really, really good job for us.
She actually started as a weight room--
you started as a weight room tenant, right?
NATALIE: Mm-hm.
RAMON SODANO: So she started at our lowest position
and worked her way up all the way to being an intern with us.
OK.
So, to shift gears into what we're talking about today,
I'm going to try to make this not super long.
I want you guys to be able to get
as much understanding of what we're
talking about as in as small amount of time as possible.
But I tend to drag on here and there.
So, first, why are we talking about Fitness Anywhere,
the why?
Well, first off, you all asked for it.
We took surveys.
They want to know about what they
could do if they had limited time
to be able to create a workout, or how they could deal,
or produce a workout to have some sort of benefits
in a small time, if they didn't have a gym membership, if they
were traveling, if they're in the office
and just want to get something done.
That's kind of why we're doing this.
We put together three styles of workouts
to be able to help benefit you all with those circumstances.
So the methodology that we're going to be doing
is we're going to show you all three different styles
of workouts that can be done in a small amount of time--
not workouts but workout formats, or methodologies.
And, again, we'll kind of touch on each one of these
as we go along.
But the real important thing to take away from today
is not necessarily each exercise that we gave you
in one of the methodologies.
It's more how the methodology works
or how that format of exercise works
because you can implement, and change, and prod, and just
put-- it's very modifiable with what we're doing.
So if we're doing Tabata squats, you
can do Tabatas with any exercise in the world.
And, again, we'll talk about that more when we're there.
But just know the most important takeaway from today
is understanding how to put together these methodologies
because then really the sky's the limit for you
all because you can do whatever you
want with them in the amount of time that you have.
And if you know exercises, and you look up exercises,
you can implement those in any of these methodologies.
That's another one of the whys of why we
chose to do it in this format.
I know we have a little gym kind of format set up in here,
but we are literally showing--
every exercise that we're doing today,
you do not need any equipment.
So it literally can be done anywhere in the hotel room,
in the office, when you're at the in-laws,
or anything like that.
It can be done absolutely anywhere.
The only thing that you might need,
or that you're definitely going to need with our workouts
is a towel.
And that's not for sweat.
It's actually for use.
So the methodologies we're going to use--
and maybe you have heard about them before--
they're really all kind of based on
this high-intensity interval training
or this metabolic conditioning.
So we're really trying to work you at your anaerobic threshold
where you're working very, very hard,
getting to that really high heart rate
for a small amount of time.
And then you have a period of rest.
And then you get that heart rate up real high again,
and then you have a period of rest.
So each one of the methodologies we'll talk about today kind of
takes into consideration this interval style of training
and, or circuit training.
So we're really trying to have you
work at this anaerobic threshold without tipping over
into an aerobic kind of conditioning.
The reason for that is it's been shown that
by doing this anaerobic threshold
or this metabolic conditioning training
that you get the most bang for your buck.
So if I train this way, it directly
correlates to my aerobic fitness.
However, if I was training in an aerobic conditioning format,
that's not going to really transition
to my anaerobic fitness.
So we're kind of killing two birds with one stone
here in a very small amount of time.
I don't want to get too sciencey on everyone right now,
but there is this thing that we always talk
about that's called VO2 max.
VO2 max is the ability that a human being
is able to obtain and utilize oxygen at a cellular level.
This style of training will help increase
how well you are to utilize oxygen at that level.
So that's why this anaerobic training, which
doesn't call on certain energy systems,
will also increase your aerobic capacity at the same time.
It also has an extreme caloric output.
So a simple way to think about it is you
could do four to five minutes of what
we're going to talk about today, and push really
hard through it, and get the same benefit as you
would on a Stairmaster moderately for 30, 45 minutes.
So you're really banging out a lot of work
in a small amount of time and still getting
the same kind of expenditure.
Is there anything that you want to add
with kind of our methodology and what
we're doing, besides what they are,
kind of what it falls in with interval training?
NATALIE: Not really.
RAMON SODANO: OK.
Again, if there's questions with that, write those down.
And we'll talk about that at the end.
So the three methodologies that we're going to use today,
one is called an EMOM.
So that's going to be every minute on the minute.
Another is called Tabata.
That's a certain type of interval training.
And in the very end, we're just going
to go into a basic circuit training,
the metabolic circuit.
And, with that, we'll put it this way, too--
so with our EMOM trainings, we'll have two separate EMOMs
for you to do.
With our Tabatas, we'll have three separate Tabatas for you
to do.
And we'll have one metabolic circuit.
And, again, these are all extremely modifiable,
so you can literally put in a different exercise
in your Tabata or a different exercise
in your metabolic circuit, and it will still work for you.
With all that, I'm going to turn it over to Natalie.
She is a pro at these EMOM trainings.
She's much better at them than I am.
They're pretty difficult. She's going
to explain kind of the philosophy behind them
and how they work.
NATALIE: All right.
So EMOM-- so it's just an acronym
for every minute on the minute.
So what you're doing is you're doing the sets of work
for each movement within the minute.
So here we have four-- let's just take example EMOM one.
You're doing all these reps within the minute,
and then you get whatever time you
have left within that minute to rest
before the next top of the minute.
And then you're going again, and then you're
resting until the next.
These are a set.
We made these to be about 10 minutes long.
If you want to make them shorter to start out,
a little bit easier, and then progressively
make them longer, by all means do so.
Tailor it to where it'll be challenging for you,
but also you're completing it successfully.
And then Tabatas--
RAMON SODANO: We'll stick here and then talk through each one
when we get to them.
NATALIE: OK, cool.
So EMOM number one is we're doing eight
each leg of towel mountain climbers.
Then you're going to do eight push-ups, eight body
saws with a towel, and then five pike push-ups.
You're doing all of this within the first minute.
And, if you do that within maybe 30 seconds,
then you get that 30 seconds rest.
So it just depends on how fast you
go through these movements depends on how much rest
you get at the end.
And then, once you rest for the entire minute,
then you start at the top of the next minute
and then go through it again.
EMOM two is the same concept as EMOM one
but just different movements.
You're doing four each leg of reverse towel lunges, four
each leg of lateral towel lunges,
for each leg of plank wipers with a towel,
and then four posterior planks to L-sits.
And, again, you're just doing all of these movements.
And then whatever time you have left within that minute,
you're resting until the top of the next minute.
RAMON SODANO: OK.
So I'm going to go over EMOM number one.
So we're on carpet, so towels don't really
work too well on carpet.
We have a little mechanism called Valslides
that we'll use.
These are about $20 or $30.
Again, they're called Valslides.
If you ever want to get a pair of them,
they're really nice because you can do all these exercises
on carpet.
Usually, you would use a towel like this.
You could do it on a linoleum floor, your kitchen floor,
or anything like that.
So to kind of emphasize, again, what
Natalie was saying with regard to the EMOM
is we have a 10-minute running clock.
So if we have a 10-minute EMOM, that
means I'm going to complete the four exercises in my EMOM set.
And if I get all those down within 40 seconds,
then I have 20 seconds of rest until the next minute starts.
When the next minute starts, I'll do them all over again,
and I'll keep doing that for a 10-minute time period.
What will happen is you're going to start
getting more and more tired.
And it's going to get a lot harder.
So you may get 30 seconds of rest at the very beginning.
But when you're on the sixth minute,
you're only getting like 10 seconds of rest,
and you've got to go again.
So it really starts building that heart rate up
and getting pretty hard.
So what we will do first--
and we sent out the sheet, correct?
So we created a sheet for you guys
to show a brief explanation of the movements
and then give you links to what each one of the exercises is.
So if you want to follow along with that,
we put them together for you.
And we are going to really break each exercise down and just
talk about the form and kind of some common faults with it.
Then we will go through and EMOM set or two,
so you get a feel of how it's supposed to look,
and what it's supposed to be like.
So the first exercise we got, I believe,
is towel mountain climbers.
So, again, if you are doing this at home,
and you don't have the Valslides,
you're putting your feet on towels when we do this.
When we're doing this, we're trying
to be as consistent as possible with minimal amount of rest
in between each exercise.
So I'm going to try to go from towel mountain climbers,
to eight push-ups, to eight body saws, to five pike push-ups
one right after another.
So one at a time right now, we will talk about towel mountain
climbers.
And I'll actually turn to the side
so you all can see this a little bit better.
So when I'm doing my towel mountain climbers,
again, my feet would be on towels
or some sort of Valslide.
And I'm going to get into a push-up position.
I know we all know what mountain climbers are,
but there are some common faults that have happened.
So I come to my push-up position.
My back is nice and flat.
We don't want to see this hanging down.
And we don't want to see the butt all high up in the air.
I'm really nice and bridged, and my abs
are nice and tight, really supporting that lumbar spine.
We're simply just going to bring one knee up and bring
the other back as we go back and forth.
This is our mountain climber.
We want to make sure, as we do this,
that the integrity of the spine, everything stays nice and flat,
and that we're not kind of all over the place.
We're sturdy, and it's here.
I believe we have eight on each side when we do that.
So, if I was doing eight mountain climbers on each side,
it's one, two, three--
well, each one counts, so it's 16 if I was counting like that.
So it would be one, two, three, four for 16 total
or eight on each side.
After finishing those eight, I'm going to go into push-ups,
and it's just simple push-ups.
There is nothing happening with the Valslides or the towels.
It's just much more simple to keep your feet on them.
So I'd be here in my mountain climbers.
And, all of a sudden, I'm going to stop,
and I go to my push-ups.
With our push-up form, a lot of people
have this tendency to put their hands out real wide.
We don't want to do that.
It's going to put a lot of stress
on our shoulder and our pec.
So we're going to keep our hands just
right outside our shoulders-- if not, underneath our shoulders.
But, just for now, right outside.
Again, nice straight back.
I am bridged.
I am tight in the abs.
I'm going to push-up to where my nose or chest touches
the ground, push myself back up.
If you want to do want to do a very, very good push-up,
you want to think--
now, when you're pushing yourself up off the ground,
you're turning your hands like you're opening a door.
So that's going to have your scapular naturally
glide in it's pattern.
So, as I push-up, I'm literally thinking
about turning my hands to the outside,
like this, like I'm turning them into the ground.
That's why they made those push-up handles.
They call it the perfect push-up.
Common faults with our push-ups is,
you know, the butt real high in the air doing
push-up or arching at the back, coming here,
or we're seeing kind of this.
We want to be one unit rising.
It's like there's a pole from the top of the body
all the way to the bottom where it's just
up and down, nice and sturdy.
If it is too difficult for you to do the basic push-up,
go to your knees.
Usually, I would not tell you to drop to your knees
because that disengages the core.
I'd have you elevate.
But, for the sake of a circuit, and keeping it flowing,
and we're going to be on the Valslides, anyway,
just drop to your knees at that standpoint.
Is there anything I'm missing with the push-up?
NATALIE: If you don't want to just do it from your knees,
a good progression from that would
be to come down in a full push-up
and then push up off your knee.
Bring up your knees, come down, put your knees down, and then
press up.
RAMON SODANO: That's actually a really good point.
So what's happening right there is
she's building the eccentric strength on the way down.
And that's going to help her be able to learn
to develop that concentric push to be
able to do that correctly.
So that's actually a great-- yeah, that's awesome.
Thank you.
NATALIE: M-hm.
RAMON SODANO: OK.
So we have the mountain climbers, eight on each side.
Then we have eight push-ups.
After the eight push-ups, you have
one of my favorite exercises.
And they're called body saws.
And now we'll be utilizing the towels and, or Valslides again.
I'm not a Valslide rep or anything like that,
but I really like them.
So I just suggest to buy them.
So let's say I get seven, eight, I'm
going to go down into a plank.
And these are called body saws.
And they're very difficult. In my plank position,
I'm going to push myself back, keeping
the integrity of my spine, pull myself forward.
If this is the only motion you can do right now,
that's fine because we don't want you going back and then
having this arch at the back happen.
You will only go back as far as you
can while keeping the integrity of the spine
and making sure it's nice and tight.
So the better you get, the farther you can go back.
So the main regression with those
is just go less of a distance.
So we've got--
I don't know if I can really explain body saws more
than that.
Essentially, you're just in a plank position,
and pushing yourself backwards, and then pulling yourself
forward.
It is an awesome exercise.
It really, really gets the core.
After the body saws, what we'll do
is we'll go back up into a push-up position.
I'm going to step off, and I'm going to go up
into this pike position.
And, also, what I'm going to do at this point
is do pike push-ups.
If you want to make it harder, you
can put the feet together because then you
have less base of support.
So this is more for our shoulders.
So we're coming down at an angle and trying
to tap our forehead to the ground.
I actually don't-- do you have anything else with a pike
push-up?
I don't do pike push-ups that often.
NATALIE: You can walk your hands a little bit closer
to your feet to make them a little bit harder.
RAMON SODANO: Yeah.
So if you want to come all the way up here, it's much harder.
NATALIE: You're targeting more of your shoulders
at that point.
RAMON SODANO: And, yeah.
They can be pretty hard.
And that's why we have five of those because they're actually
pretty difficult. It's calling on a much smaller muscle
and less muscles to do that movement.
So what we're going to do--
and if you want to grab some towels and join along--
we're going to go through an EMOM set and a half.
And I'm going to have Natalie time me.
And I'm going do all the exercises.
So how I'm going to do this is she's going to give me a three,
two, one, go.
And imagine I have a 10-minute running clock.
I'm going to do my eight mountain climbers
on each side, eight push-ups, eight body saws, and five
pike push-ups.
And then, when I'm done, she's going
to tell me how much time I have left to rest.
I just worked out, so awesome, guys.
Thanks for this.
[CHUCKLING]
NATALIE: Whose fault is that?
RAMON SODANO: OK.
Natalie, want to give me a-- hold on.
NATALIE: In three, two, one, go.
Nice.
And you have 20 seconds rest.
RAMON SODANO: So I'll wait for 20 seconds.
And she's going to give me a three, two, one when
it starts again.
NATALIE: All right.
So ready?
Two, one, go.
RAMON SODANO: And then so on and so forth for 10 minutes.
Like Natalie said, if 10 minutes is too long,
and you're dying at first because I
know it looks kind of easy.
But, trust me, it's going to get very hard.
If 10 minutes is too long, do five minutes for a week.
The next week, go up to six minutes.
And then next week, go up to seven minutes
and so on and so forth.
When ten minutes gets too easy, start
implementing other exercises that are harder.
That's the way to progress it.
Whew.
I'm tired, honestly, with one set.
NATALIE: Or even cut the reps, as well.
Instead of eight, maybe have like six
and then slowly build up to eight
that way you can kind of progress a little bit that way
if you've already got the movements down,
but you don't want to do as many reps.
RAMON SODANO: That's a good point, too.
It's like she's an intern.
OK.
So if you have questions with EMOM set number one,
write them down now, and, again, we'll get to them at the end.
Natalie is going to show you all EMOM set two.
NATALIE: Okie dokie.
So EMOM number two.
We're using the towel--
or Valslides for me, towel for you--
a lot with this one.
So I'll just go over really quickly what
the movements are, and then we'll go into the movement.
So EMOM number 2, again, is four per leg reverse lunges,
four per leg lateral towel lunges,
four per leg plank wipers with a towel,
and then four posterior plank to L-sit.
So, first movement, reverse towel lunges.
So you're just going to use one towel for one foot at a time.
So it's just like a regular lunge but, instead of stepping,
you're just sliding your foot along the floor.
So start out with both feet next to each other, normal stance.
What you're going to do is you're going to slide,
let's say, the left foot, whatever foot is on the towel.
Oh, this is my right.
Sorry.
You're going to slide it backwards,
keeping that knee directly above that ankle
and keeping the back knee directly below the hips.
You're going to come down, bringing that knee
close to the ground but don't bounce off the ground.
And you're just going to drag the forward foot to the ground,
sliding it back up.
I'll show you the side view, so you can kind of watch.
So, again-- yep.
So, again, sliding that foot back, keeping those knees
in line and then sliding it back up,
keeping that chest nice and high.
So back, up--
RAMON SODANO: It's really important-- she
has this knee behind this toe.
All the weight of her body is in the heel of this front foot.
She could wiggle her toes if she wanted to.
So you need to have the weight driving down through that heel,
or you're going to cause some patellar tendon issues.
NATALIE: Yeah.
So a lot of people tend to kind of go a lot forward,
and that back heel comes up.
So, yeah, making sure that foot is planted on the ground
and driving through it.
Another huge common fault is people's knees kind
of go in and out all over the place.
So they're kind of stepping all over the place.
Making sure everything's staying aligned.
So see how my knee is, again, staying in a line.
It's not going in.
It's not going out.
It's staying perfectly aligned.
OK.
Reverse towel lunges.
Now, lateral towel lunges-- again, one foot's on the towel.
And you're just sliding outward instead of backward.
So keeping this leg extended, sliding it out,
and then bending the foot planted on the ground.
Again, keeping that chest nice and high
and trying to keep that knee above that ankle.
Drive that foot through the floor, stand up.
And then, again, coming back down, just sliding in and out.
This is going to work a lot of your inner thighs,
so it's going to start burning.
Making sure that you're really driving
through that foot on the ground and not kind of wobbling
all over the place.
I can't breathe.
[CHUCKLING]
RAMON SODANO: So when she's doing this--
hop back on there--
when she goes out to the side, she
is keeping her torso on the inside
of this leg that's bending.
Don't let it fall over this way or over this way.
NATALIE: Straight down.
RAMON SODANO: Good.
NATALIE: Now plank wipers with the towel.
So this one, you're going to use two towels instead of just one.
So both feet are going to be on towels.
You're going to have to move a lot quicker,
so keeping these towels nice and close will help you a lot.
So you can either be in a high plank or a low one.
The low one's going to be a little bit easier.
But, from here, you're just going
to bring your leg out to about 90 degrees to your body.
And then you're going to slide it back in.
And then alternate legs and then back in.
This is a good core workout, keeping those hips flat,
keeping that body flat from head to heels.
We want to make sure that our body is not coming up here
and then we're kind of doing steps.
We're keeping that-- so you can see this way--
we're keeping that flat body and then
sliding and coming in and out.
Anything on this?
RAMON SODANO: Uh, no.
Very important to keep the integrity of that spine.
Drill that in your head.
That spine stays straight the whole time.
It's going to get some good glute work there, too.
Yeah.
NATALIE: And a good thing to think
about when you're doing any type of planks,
I like to tell people to think about when they're putting
really tight jeans on, how they kind of
have to tuck in that belly button
to really kind of button them in.
That's a good way to kind of keep--
when people say keep your core tight
and all that stuff, people are like, what does that mean?
So thinking about when you put on those tight jeans,
that's a good way to think about what keeping things tight means.
Now, posterior plank into an L-sit.
So, again, you can either use two towels or one.
It doesn't really matter.
But both feet are going to be on it.
So you're starting legs extended, heels on the towel.
And your hands are going to be right next to your hips.
I'll do it kind of at an angle.
So, from here, you're just going to lift your hips
off the ground about an inch.
You're going to slide your feet forward where your hips come up
and your body is flat.
And then you're going to come back
to that starting position in an L kind of form.
So this is the L-sit, and this is the posterior plank,
holding each for about maybe a second, if not less.
It's just coming out and then in.
This is really going to work that core and posterior chain--
your butt, and your legs, and stuff.
RAMON SODANO: Another great thing about it is--
go to your extended position--
is you're working that shoulder mobility here, too.
So, again, we threw-- you're good-- we threw exercises
in here to try to give you the most bang for your buck.
So you're getting all this core activation, posterior
activation, and you're also getting mobility work
in the shoulders.
So I think when you look at the picture of me doing it
on your sheet, I'm not even reaching the same extension
that she is because I have really poor shoulder mobility.
So this will help free that up, as well.
NATALIE: Anything else on that?
RAMON SODANO: No ma'am.
NATALIE: I'm going to do one run-through.
RAMON SODANO: So notice when she's going to do this,
she's going to keep everything really close to her
because, again, you're every minute on the minute,
so you want all the stuff nearby.
So we'll go through one full circuit and then find her rest
and then start again.
You ready, Sister?
NATALIE: I am.
RAMON SODANO: Starting in three, two, one, go.
Eight on each side or four on each side.
Good.
Switch.
Nice transition, beautiful.
Good.
Go to your lateral, out to side.
Good.
You're at 30 seconds.
NATALIE: Jeez.
[CHUCKLING]
RAMON SODANO: Yep.
I would just turn over just like that, do your four.
And you have seven seconds of rest.
So she's going to hop back up, and she's
going to start again in three, two, one, go.
And then she's right back at it.
So good.
We can notice how these will be very exhausting.
This would be a great one to start at five minutes
and then build up.
That one was definitely meant to be the harder of the two.
With regard to the EMOM sets and with all these things--
so we're going to teach you EMOMs.
We're going to teach you some Tabatas.
And we're going to teach you the circuit.
Only on one day would you do both EMOM sets.
You wouldn't mix the EMOMs with the Tabatas on one day.
You would do EMOM one, EMOM two, and there you go.
You're good.
If you have minimal time, just do one EMOM.
That's fine.
But don't start mixing these up together
until you start getting in better and better shape.
So EMOM, every minute on the minute,
you do the amount of reps for each exercise that
was correlated to that given exercise, transition from one
to the other with minimal time, wait for the running clock
to end on that minute, and then start over.
So that is every minute-- and, again, you
can do this with your own stuff, with any other exercise.
You could do squat jumps, to push-ups,
to V-ups, to whatever you want.
Really, the sky's the limit.
And, again, we really want you to understand the formats.
All right.
If you have questions with EMOM number two,
make sure to write those down right now.
And we will get to those in a little bit.
So we're going to put our Valslides away,
and we will talk next about Tabatas.
One thing that we did miss, though,
that I want to talk about is, before you do this stuff,
you probably should do some sort of warm-up.
Whatever it is, two to three minutes of something.
My warm-ups are like 30 minutes, but we're
talking about Fitness Anywhere for a small amount of time.
So just make sure to get the heart rate up and warm
the body up somehow.
We didn't want to go over a warm-up
today because, obviously, this is taking a little bit of time
to talk about each one of these things.
But if you go on our Wellbeing Online page,
we have Workouts of the Week that
has a warm-up every single day that
doesn't require any equipment.
Well, it requires a foam roller, but you won't need
to do the foam-rolling section.
There's a section for our squat triangles
and I think some lunge matrices and stuff.
But, if you can get one of these and get in your office,
honestly, it's great to have this stuff in your office.
Just like every hour, hop down and do some mobility stuff.
Do some soft tissue work.
It's really good to start breaking that stuff
and opening yourself up.
Completely off topic-- but if you
want to check out a good website to figure out
some mobility stuff, go to mobilitywod.com,
and they'll have stuff that you can just
do every hour on the hour that will really
help you develop some mobility and all
that kind of good stuff.
All right.
Now back on track, we are going to talk about Tabatas.
So Tabatas are a type of interval set
that was created by a guy named Dr. Tabata.
And what it is there's these things called--
I don't even want to get into work to rest ratio, never mind.
A Tabata set is going to be something
that's going to be four minutes of interval training.
So whatever exercise it is, if it's a squat,
if it's a push-up, if it's high-knees in place,
if it's a plank, if it's lunges, you
have four minutes of this exercise
where you do 20 seconds of work with 10 seconds of rest.
So I would do 20 seconds of squats, followed
by 10 seconds of rest, followed by 20 seconds of squats,
followed by 10 seconds of rest, followed
by 20 seconds of squats, but on, and on,
and on for four minutes.
So what ends up happening is you have eight sessions of work.
So you'll do whatever exercise that was
eight times for 20 seconds.
When you are doing these Tabatas,
it's not about doing the squats nice and slow.
When you're in a Tabata, you're really
trying to rip through them because you're
trying to do it at 100% capacity,
granted you're not going to be able to last at 100% capacity
the whole time.
You'll start learning how to pace yourself,
but you want to be right where you're at your breaking point
each time.
You want it to be hard.
So if you're doing sprints, if you're on a VersaClimber,
if you're on a bike, you're going as fast as you possibly
can to maintain the highest output you
can for that 20 seconds and then rest for 10 seconds.
And, again, that's four minutes.
So I wrote three Tabatas for you guys.
We have squats, planks, and high-knees.
So we're just going to go over--
again, you would do the squats for four minutes,
then you would do the plank for four minutes,
and then you do the high-knees for four minutes.
They're not one right after another.
It's squat for the full four minutes and so on.
We'll talk about just some basic stuff with our squat form.
Can I actually use you?
If you want to face this way.
When we start in our squat position,
we're going to start with our feet about hip-width apart.
And we're not going to cover all the smaller nuances of a squat.
But, basically, I'm going to have Natalie squat
down to where her femur is.
Get parallel to the ground.
Come on down.
So we see her femurs are nice and parallel,
and she stands back up.
Squat down.
Weight's in the heels of her feet.
She's got a nice straight back.
She's looking forward.
Femurs parallel to the ground.
That's a good squat.
So, usually, we'd always go up to full extension.
In a Tabata squat, you're going to be
doing them pretty fast to where I'm not caring
too much about full extension.
So she's just going to go-- uh, you're
not going to do it-- but you would go very fast.
That's all I really want to hammer away.
There's a lot of stuff that goes in a squat,
but we want to make sure that we push that butt back, come down.
And we're really thinking about driving our knees out
on the way down and out on the way up.
We don't want our knees--
show them the world's worst squat.
You're super good at showing the world's worst squat.
You did this in our Train Smart video, right?
We don't want our knees diving in.
We want to make sure that they stay over
our toes, if not driving out.
So that chest is up, and I'm driving my knees
out the whole time.
Essentially, everyone knows what high-knees are,
but when you're doing high knees for Tabatas,
you're just doing them in place.
You want proper arm swing, so right arm, left leg,
and you want those knees to come up high.
So each one of those, you would have your squats,
20 seconds on, 10 seconds off for four minutes.
So what we'll do is we will show just two rounds of a Tabata
squat so you all can see what it kind of looks like
and just kind of get a feel of what it is.
So I'll-- I just did Tabatas.
Honestly, this stuff is great.
I end with Tabatas every single day in my lifts.
These things are great finishers if you
like to workout all the time.
All these things that you can do are great finishes
at the end of workouts.
So we'll do two Tabata sets.
She's going to give me a three, two, one countdown.
And I'll just kind of show you the sequence of time.
NATALIE: Three, two, one, go.
Halfway.
It's great.
And off.
RAMON SODANO: So notice I'm not coming to full extension
because this--
I'm in that interval, so I'm trying to go fast.
NATALIE: Two, one, go.
Good pace.
And rest.
RAMON SODANO: OK.
So we c-- we would continue that for four minutes,
and it really starts to get tiring.
Final thing with your Tabatas, there's
a thing we got called your Tabata score.
Your Tabata score is the least amount
of reps you got in one of those 20-second sequences.
So if I was like on minute six, I got 17,
and every other time I got 20--
minutes six.
It's only four minutes.
Minute three, I got 17, and every other time, I got 20,
my Tabata score is 17.
And you try to increase that every single time
that you do it.
So the same thing would go with planks.
You hold the plank for 20 seconds, drop to your knees
after 10.
And after that, rest for ten seconds, up and down.
There's apps out there that are like Tabata music,
Tabata stopwatches.
There's Tabata music, right?
NATALIE: I think so.
RAMON SODANO: Yeah, it gives you countdowns and everything.
So they're all out there.
Again, like with the EMOMs, if it's really, really
hard to do four minutes, start at two minutes and build it up.
Most of my clients, if you have a VersaClimber at your gym,
I highly suggest to try doing Tabatas on a VersaClimber.
It's one of the best workouts in the world.
But all my clients, I start them at two minutes.
And then, each week, add on the next 20 seconds
until I get to four minutes.
If you want to get crazy, you can build up to six minutes.
But four minutes is definitely the prime spot
because that's when you can still
keep that capacity real high.
If you have questions with Tabatas, write them down,
and we'll touch on them again at the end.
Is there anything I'm missing with Tabatas?
NATALIE: Nope.
RAMON SODANO: It's fun to say.
NATALIE: How much rest should they have between movements?
RAMON SODANO: Oh, OK.
So, I would say, if you finish one Tabata set--
like, you get to four minutes--
rest two to three minutes before going to the next one.
Same thing with the EMOMs.
Rest two to three minutes from going from EMOM one
to EMOM two.
So you want to recover pretty well.
And so we are on the metabolic circuit.
It's on you, Sister.
NATALIE: Finishing it out.
So the last workout of the day is
our little metabolic circuit.
So what you're doing is you're doing all of these movements,
and then you're getting to rest 30 to 90 seconds.
And then you're going to do them all again.
We're doing it how many times through?
RAMON SODANO: Let's start them at three.
And then you'd probably work up to five rounds total.
NATALIE: Yeah.
Since there's so many movements, you only
want to do a few rounds, since you're getting a lot of work
in within a certain amount of time.
So we're you just going to go onto the movements right now.
So, first, is inchworms.
You're going to do about 8 to 12 of these,
depending on how well you are at these.
So what you're going to do is you're going
to stand starting upright.
Reach down, get your hands to the ground,
walk your hands out to about a high plank.
If you want, you can add in a push-up.
If you don't want to, you can just stay in this high plank.
And then you're going to walk your hands up, stand up
all the way, and then come back down.
So you're doing that 8 to 12 times.
Once you've done that--
anything else for that?
RAMON SODANO: Just so when she touches her toes--
go touch your toes--
she's going to walk out to a push-up position.
And we're going make sure to what?
Keep integrity of the spine.
NATALIE: Engage your core.
RAMON SODANO: So, again, she's got that nice straight back.
And she's maintaining all that good position, right?
Hands are under her shoulders.
She's nice, and braced, and all that good stuff.
When she walks back up, doesn't cause extreme rounding
at the spine or anything like that.
She keeps the spine straight as best she can in the toe touch.
A lot of people are going to argue
that a big, rounded back in the toe touch is really bad.
It has it's downfalls.
But in an unloaded position, you're
not going to cause the same amount of damage
as if you were holding a bar and being over that way.
But, still, it's important to try
to learn how to keep that back nice and straight as we go down
to that toe touch.
Sorry.
NATALIE: You're good.
All right.
The next movement is bear crawl.
So he's pretty pro at these, so I don't
know why I'm describing them.
But I will.
So you're going to start out on all fours, toes
on the ground, knees on the ground,
then hands directly below your shoulders.
And you're going to start out in a bit of a staggered position.
So you're going to do alternating limbs.
So you're going to start out with left forward and right
knee forward.
And then, from here, you're going
to lift your knees about an inch off the ground, an inch or two
off the ground.
And we're just going to crawl forward.
So keeping your back nice and flat
and taking kind of baby steps, you're
going to alternate limbs.
And then just taking steps forward.
And then, once you've done four forward,
you can do four backwards.
Again, alternating limbs, keeping
that back nice and flat, and that tummy nice and tight,
30 to 60 seconds.
Anything else on that one?
RAMON SODANO: So, yeah, definitely a lot
with bear crawls.
You actually just did a really good job.
What everyone is probably like that's not the bear
crawls I did when I was in high school.
The butt's not super high.
We are doing this for a core workout.
And it's a rotary stability and anti-extension workout.
So when she's in her bear crawl position,
when she's going forward, we're trying to minimize--
go forward--
rotation at the hips.
We want those hips to stay as square as possible.
If I really wanted to get after it,
I could put one of these cones on Natalie's back
and have her go.
And I'm really trying to make sure that that cone doesn't
fall off.
That's a great way to teach her not to have a bunch of rotation
at the hips.
We want to keep the integrity of the spine,
so it's a dynamic motion that really helps us train our core.
So main concerns with that is to keep your knees an inch
from the ground at all times, essentially, have
your hands under your shoulders, and your knees under your hips
with a little bit of deviation with that staggered position,
and really minimize that rotation at the hips.
Going forward four and backward four for 30 seconds,
I promise you, is pretty difficult.
And then, when you get to that 60-second mark,
it's definitely very, very hard.
You'll start feeling it burning in your quads, too.
And I think that's about it with bear crawls.
If you want to watch--
I know I always throw these guys out there and stuff,
but Mike Boyle's got some great videos on bear
crawls on YouTube and stuff.
NATALIE: Cool.
Bear crawls.
Next is the Superman.
So you're going to 8 to 12 these.
I'm sure a lot of you have done these before.
Starting laying on your tummy, arms fully extended, legs fully
extended.
And what you're going to do is you're
going to bring your upper body, chest,
and arms at the same time off the ground as your legs.
So you're coming up, squeezing your lower
back and your glutes.
Hold it for a second.
Then come back down, simultaneously.
So come up and then back down.
You're going to feel it really tight in your lower back
and in your butt.
So that's correct.
You shouldn't go too far to where you're
really hyper-extending, just enough
to where you're feeling it getting tight
in your lower back and butt.
And 8 to 12 of those.
Anything else on those?
Cool.
Supermans-- now we're going onto the knee-high raises.
So, for this one, you're going to need
a chair or a stable surface to step up on.
We've got a little handy chair to do it on today.
So what you're going to do is basically just
like box step-ups, but you're going
to do a knee drive at the same time.
So you're going to, again, starting with the knee
directly over that angle, driving the foot
through the chair box, and then driving the knee up, and then
back down.
And you're going to get the alternating arm
swing like when you're running or doing high-knees, as well.
So when you come up, alternate arm, and then back down,
up, and back down.
We're doing these about 8 to 12 each leg.
And then we're going to switch sides or switch legs.
And then do the same thing all the down, again,
driving that foot through the box,
keeping that knee directly above the ankle,
keeping it from going in and out and then way too far forward.
RAMON SODANO: So, yeah.
That's a big one that you'll see is
she'll get a little bit of a wobble left
and right if the box is too high.
So if you see that little wobble happening in your knee,
just drop the box, or the step, or chair,
or whatever it is just down a little bit lower
because we want to minimize that from happening.
NATALIE: And a good rule of thumb is to do like a 90/90.
So just kind of see how I have a 90 in my knee
and then a 90 in my hip?
That's about a good height for a box or chair.
RAMON SODANO: No need to go higher.
NATALIE: Yeah.
You don't need to go here because that's too high.
Yeah.
So knee-high raises.
Good?
RAMON SODANO: Good.
You might want to keep that out because you're
going to do the full circuit.
NATALIE: Yeah.
OK.
Now hollow holds.
Starting laying on your back, these ones are a core exercise.
So you're going to start laying on your back with your hands
above your head, biceps by your ears, feet together.
And they're kind of like the Supermans,
but you're doing it on your back.
So you're going to kind of raise into like a little bit
of a moon shape, like a hollow shape.
So you're here.
And you're just going to come up,
keeping that tummy nice and tight, holding this position,
keeping those toes pointed towards the sky,
and then come back down.
You're holding that position for 30 to 60 seconds.
And then you're just coming back down
and then moving on to the next position.
This, you really want to make sure
that you're contracting your abs during this.
I don't want you to just bring your upper body
like this and then your legs up like that.
That's not how it is.
You keep your shoulders off the ground and your legs
off the ground.
So the weight should be about your lower back,
If not on your butt.
Anything else for those?
Cool.
Those are brutal, so be prepared for those.
And then glute bridges.
So these, you're staying laying on your back.
You're just going to bring your feet in a little bit.
And then your hands are just going to go by your sides.
They're not really going to do anything.
Your feet are going to come close into your bum,
not too far tight and not too out,
just about like a little bit of a 90 degree angle.
And then, from here, you're just going
to raise your hips to the sky to where
you have a flat body, squeezing your butt nice and tight,
and then come back down, making sure
those hips come in all the way up to the ceiling
before you come back down.
And then you're doing about 10 to 15 of those, depending.
RAMON SODANO: So she's really driving from her heel
on those glute bridges.
NATALIE: Yes.
And the weight is on your shoulders,
as well, not on your neck or anything.
RAMON SODANO: So she keeps talking about 8 to 12 reps,
30 to 60 seconds.
This all just depends on where your current fitness
level is at.
I always tell myself, even though I've
been training, doing x, y, and z for 10 years,
I respect the workout because you never
know how hard something is really going to be.
There are certain things that may look easy to you.
And the first time you go through them,
even if you're someone like Natalie or I,
they're pretty brutal.
So definitely respect the workout first.
Get a feel for it.
So I would always suggest to start at the lower-end
and then build yourself up.
Another important kind of concern
with regard to the metabolic circuits
is you really want to minimize time from transitioning
from one exercise to the next.
You want to go inchworms, bear crawls, Superman,
knee-high raises, hollow holds, glute bridge
as fast as you possibly can and then
rest that 30 to 90 seconds.
And, again, that 30 to 90 seconds
depends on your current fitness level.
The better shape you are, the further you'll
narrow that rest time down.
So anything with that?
NATALIE: I know this doesn't really need to be said,
but make sure you go over each of the movements
before you actually do the circuit.
Don't just be like, oh.
I'm just going to do this circuit
and then just go through all the movements.
Make sure you're actually going through each movement
one at a time first before you actually
start going hard at it.
RAMON SODANO: Always respect the exercises.
Do good form.
Doing a bunch of reps on a subpar level
is not nearly as beneficial as doing less reps perfectly.
Everything should look absolutely beautiful.
There's no reason to sacrifice form.
In the weight room, we say don't lift your ego.
It's not the weight you lift.
It's how you lift it.
So everything needs to be done spot-on.
And if, for some reason, you just cannot do it anymore with
proper form, that's what we call technical failure.
And it's cool.
You're done at that point.
There's no reason to put your body in a subjective position
that's going to hurt yourself just because you
want to work through and keep blasting through.
I respect that mentality, but it's going to be a one forward,
two steps back kind of thing.
So, with all that, I'm going to have
Natalie go through the metabolic circuit like 1 and 1/4 times.
And I'll even time how fast it takes
her to get all the-- because I know
it seems like a lot of exercises,
but you can bang that out pretty fast, honestly.
And just do the lower-end rep range.
And I'll give you the times when it gets to 30 seconds and all
that good stuff.
So if you were doing this by yourself,
you'd probably have a stopwatch by you or your iPhone on you
with a clock on it.
So you ready to go?
NATALIE: I'm ready.
RAMON SODANO: Let's do work.
So a metabolic meltdown.
Ready?
NATALIE: Yes.
RAMON SODANO: Three, two, one, go.
So she's going to do those eight inchworms,
reaching down touching the toes, keeping
a straight a back as possible.
Nice push-up to where she keeps the back nice and straight
and pushes herself up.
That's one unit.
These actually look beautiful, Natalie.
NATALIE: But I lost count.
RAMON SODANO: Let's just call that six.
We'll call it six.
Good.
So there's her eighth one.
I'd say get right into that bear crawl position.
Pop down, and she's forward four, backward
four for 30 seconds.
Think about it.
This is like patting your head and rubbing your belly
at the same time.
I think that makes push-- and don't do these really,
really fast.
Do them nice and slow so you get a feel for them.
Going backwards may feel a little weird, at first.
Keep going.
I'll tell you when.
I'm just explaining things.
You want to think about driving through your hands
as you're pushing backwards.
That makes it a little bit easier.
You've got 10 seconds left.
See, these things are meant to smoke you.
They may not have any weight involved, but it's pretty hard.
All right.
On your stomach.
You've got Supermans for eight.
And, again, she's not overextending.
This is one of the few ones that we're
going to let that back go into extension,
but she's squeezing her glutes and having
the erectors kind of come into play to stabilize that back.
Hop up.
You've got the knee-high raises.
One foot up, and she's going to do eight on each side.
So we talk about this, most bang for our buck.
With this, we could just do knee-high raises with our hands
at our side.
But proper arm swing is a good thing to train.
A lot of us lose it over time.
A lot of us lose our skipping ability.
And it's these basic motor patterns
that we've had as children.
And so it's good.
If you have the opportunity to do something that's
asymmetrical in the body with the arms and the legs,
train the arm swing at the same time
because it's going to help come back
in when you're doing your running gait and all
that kind of stuff.
Excellent.
Good job.
Then she's going to go to 30 seconds of hollow holds.
This is going to be rough.
This will even be hard for Natalie.
We're going to make her do it, too.
She's got to do it.
You'll see her cheeks will start to shake.
If you ever are getting interested in gymnastics
or CrossFit, this is definitely something
you have to learn how to do because it's going to help you
with your muscle-ups to be able to get in the proper position.
You have 15 seconds, Natalie.
How you feel?
Good?
Yeah?
NATALIE: Great.
RAMON SODANO: Glad I ate all your trail mix.
You've got no post-exercise.
Almost there.
Three, two, one.
Good.
She's going to drop her legs and go into her 10 glute bridges.
Again, she's squeezing that butt at the top.
She's driving through the heels, and she's
making a nice, straight line with her body.
We love straight lines.
A way you can make this a little bit harder
is then put the arms across the chest.
And if you even wanted to get real weird with it,
you could start bridging from one leg.
You don't have to show that.
NATALIE: And 10.
RAMON SODANO: Good.
And then she would rest at this point.
And that's one round.
So she'd rest that 30 to 90 seconds.
Let's say it's her first time ever doing it.
She's going to rest that 90 seconds.
And then she'd repeat three to five times.
So I would suggest the first doing it to repeat three times.
If you are still so smoked after that 90 seconds of rest
where you feel like you can't do it,
just rest a little bit longer.
It's fine.
And then slowly build that down.
So that is our metabolic circuit.
And, again, you could literally replace all those exercises--
that was one, two, three, four, five,
six-- with six other exercises.
There are certain ways that we structure our exercises.
And we kind of talked about that in the Train Smart webinar.
I'm not going to go over that now.
But just make sure, as simply, just
get as much upper and lower body as possible,
and as much pushing as pulling, and all that good stuff.
If you have questions with regard
to the metabolic circuit, write those down now.
And we'll get to those here really shortly.
So those are our three exercise modalities
that we've provided you all with for your Fitness Anywhere
kind of stuff.
What I want to do now is just a brief review.
So we had the EMOMs.
That's every minute on the minute.
In this EMOM set, you have four exercises
with their given amount of reps for each exercise.
You saw in the second one that it took a little bit longer,
so you had less of a break.
So it's completing all the reps within that minute.
If the minute falls over, by the way, you just keep going.
You just keep going, and there is no rest at that point.
You just keep going and try to catch up.
As we saw, she had seven seconds of rest in that second EMOM.
Maybe cut the reps in half.
Go two on each leg for a while until you can
start getting it done faster.
The Tabatas, again, four-minute intervals
set of 20 seconds of work followed by 10 seconds of rest
for four minutes.
So that means eight sessions of work
with whatever exercise it is.
Again, you have the squats, the planks, and the high knees.
You can do it with push-ups.
You can do it with squat jumps.
You can do it with lunge jump changes.
You can do it with literally whatever you want.
Again, if you have a VersaClimber at your gym,
utilize that thing.
It's awesome.
Or an assault bike.
Assault bikes are great for this kind of stuff.
Finally, we had the metabolic circuit, which is just
a typical circuit training.
We're just doing a lot of exercise in a row
to be able to really raise that heart
rate with a small amount of rest and repeating again
for a certain number of rounds.
So that kind of concludes our review right there.
With all that, this is, again, our last webinar
of the 2016, 2017 school year.
We are not doing any in the summer.
But we will be back next fall.
We have no idea what ones we're doing.
I'm sure we will look for all your guys' feedback
of what you would like to see.
Any ideas are definitely warranted.
I'm thinking about maybe doing something on basics of warm-ups
because that's a really important thing,
technique for--
anything that you guys are interested in,
maybe family workouts, whatever it is.
If you are all interested in learning about something that
could help increase your wellbeing
through physical activity, nutrition, any of that stuff.
Just let us know, and we'll try to put together
something for you all.
We have graduation.
All you seniors that are graduating here in May,
let's go.
I'm proud of you all.
I don't know if you're coming to Pullman to do your graduation.
But if you are, Wellbeing will be there.
We'll have a table.
We'll be doing some activities.
Come talk with us.
Talk to us about what you, what you think we could do better.
For those of you all returning next year,
I will be at Rendezoo, which is in August.
The beginning of August is Rendezoo at the Woodland Park
Zoo.
And we'll have a table there with giveaways.
Last year, I gave away a bunch of foam rollers,
and bands, and all kinds of good stuff.
So if you are a Global Campus student,
please come to Rendezoo.
It's actually a lot-- we got to play with an armadillo
and stuff last time.
You get animal encounters.
You get free food.
It's a good time.
And, yeah.
This has been a pretty fun year.
This is my first year taking over the Wellbeing Online
department.
And it's been a lot of fun.
And I like interacting with everybody through the Cyber
Coug Fitness Club program.
If you don't know what that is, we
have a gym membership reimbursement program
if you're a Global Campus student where you can get up
to $100 refunded on your gym membership if you submit a form
and go through certain obligations
that you have to do.
That is due on May 1, so if you are interested,
there's definitely information on Wellbeing Online.
And, with that, I'm on for questions.
SPEAKER: All right.
Our first question is a clarification.
So is there a minimum amount of time or combination
that we should do daily to still tone our muscles?
And, also, how often would you need to do this per week?
RAMON SODANO: OK.
So the question is, is there a minimum amount of time
that someone needs to do these exercises to tone
their muscles.
And what was the other part?
SPEAKER: And then, also, how many times per week
should you choose one of these?
RAMON SODANO: And then, how many times a week
should you choose one of these?
OK.
So this, again, that's a very, very varied question.
It just depends on where you're at currently.
If you are just getting to things,
doing maybe an EMOM on one day, a Tabata on another day,
and then your metabolic circuit another day,
that's going to be pretty good.
And doing the very lighter side of those things.
And that's going to help you definitely get in better shape,
build up some cardiovascular capability,
and help shape you up a little bit, too.
If you're in better shape, you could probably
start stacking maybe--
I know I said not to do this-- but if you are in better shape,
do the EMOM and a Tabata on one day,
or do the Tabata and the metabolic circuit on one day.
You can pair these exercises with your typical exercise
routine if you do go to a gym.
If you do go to a gym, and you do a whole lifting circuit,
and you have x, y, and z that you do, and with a Tabata.
Hop on a bike or hop on a treadmill
and do a Tabata there.
It'll help you out.
It's just really, really variable
of who the person is with regard to how it
will benefit that individual.
That's a huge spectrum.
Nobody is the same.
There is no generalized guidelines to that.
But if you do these things hard, I
promise you that you will be getting a workout
and it will definitely start shaping you up and getting you
in shape.
I would say do these anywhere from three to five times
a week, and you'll be fine.
Always give yourself some time to rest and recover.
People underestimate the importance
of rest and recovery.
It's very good to pair this kind of stuff
with typical strength training, too.
If you have the ability to get to a gym
and be able to put together some sort of basic exercise strength
routine, that paired with this kind of stuff
is going to get you the most optimal outcomes that you
can possibly have.
I know that's kind of a cop-out answer
because I'm not giving you a, you
need to do this five times a week
for this long a period of time.
But just nobody is that way.
It's very, very different for each person.
So start picking and playing with it.
See how hard it is for you.
Do it x amount of times per week.
Have a good nutrition and stuff.
And then start seeing if you are losing weight
or if you are toning up.
If not, maybe increase it a little bit.
If it's way too hard, but you're still seeing results,
maybe back it up a little bit, and you'll still
see those results.
Again, with all that, if you're interest
is toning up, and losing weight, and cutting up,
all the workouts in the world are great,
but you need to have proper nutrition, as well.
That's where most of those results are going to come from.
SPEAKER: In regards to the Tabata workout,
is there an ideal length of time to stay in the plank position?
RAMON SODANO: The question is, in the Tabata workout,
is there an ideal duration of time
to stay in the plank position?
Yes, you're going to stay in the plank position for 20 seconds.
And then you will literally be in the plank position,
so 18, 19, 20, rest for 10 seconds.
So 27, 28, 29, 30, hop back up for 20 more seconds.
And then it's 47, 48, 49, 50, back down for 10 seconds.
And then just keep doing that for four minutes.
So, again, in any Tabata, whatever the exercise is--
if it's knee-high raises, if it's push-ups,
if it's a squat--
you're doing the exercise for 20 seconds.
SPEAKER: Due to some old chronic pain,
I can't do as many repetitions.
Do these workouts give the same benefits with less repetitions?
RAMON SODANO: So the question was, due to chronic pain,
the individual is not going to be
able to do the same amount of repetitions
in these amount of times.
Would it have the same benefit with less repetitions?
What's important about these workouts is not necessarily
the repetitions, per se.
It's how high you get the heart rate.
What we're trying to do is get you
almost at your maximum heart rate
or even a little bit above it for a certain amount of time
and then have you rest for a certain amount of time.
So what we're doing is we're training at this thing that's
called your ventilatory threshold or your blood lactate
threshold.
If you are able to get there with a less amount of reps
and still rev that heart rate raised real high,
then these workouts will definitely
be beneficial for you.
However, with chronic pain and stuff like that, some of these
work--
I would kind of more err on the safe side
and do a little bit more slow duration stuff and kind
of start building yourself up a little bit more
before you hop in these high intensity workouts.
So these are considered high intensity.
So it's interval training.
It's going very, very hard.
With chronic pain, I'd probably look into a little bit
different style of exercise modalities
to where you can get a good fitness base first and then
start throwing this stuff in here.
Maybe instead of doing it like squats or something like that,
do your Tabatas on a bike.
Get on a spin bike and hop on there
and do it where it's a little bit less impact on there.
Again, you could do Tabatas with any exercise you want.
If the chronic pain is in your knees,
or in joints, or something like that,
do something that has just a little bit less impact
that you can do it.
But if you have a heart monitor--
I mean, you will feel it.
All you're trying to do is really up your heart rate
really high, and then rest for a certain amount of time,
and have it kind of come down, and then shoot it up again.
We're trying to cause this huge wave because it really
tricks the body into expending more calories in a smaller
duration of time and actually keep the calories expended
for a longer period of time after the exercise ceases,
as well.
So it definitely plays more on where your heart
rate is at than the reps.
So if four reps got you at 190 beats per minute, then cool.
But if four reps got you at 120 beats per minute,
you won't be getting the same benefit.
SPEAKER: In regards to doing hollow holds,
do you recommend any ways to keep the neck
safe during those exercises?
RAMON SODANO: I'm going to leave this one to you.
Repeat the question.
So the question was, in hollow holds,
is there a way to-- was it protect the neck?
SPEAKER: Yes.
RAMON SODANO: So because what's going to happen in hollow
holds is you're really coming forward and grinding
that neck forward, is there a way
to keep it nice and straight?
So you do more hollow holds than me.
So--
NATALIE: So just thinking about just keeping the neck relaxed
and reaching the hands higher when you're
in the hollow position, that's going to keep you
from trying to crank your neck up
to keep you in that position.
Reaching higher is going to help you kind of translate
that into your core being kind of flexed.
So just trying to keep from looking up or looking down,
just kind of keep a neutral neck where
it's kind of loose and regular.
RAMON SODANO: Do you ever cue giving the double chin
or hold a straight neck or no?
NATALIE: I don't, but that's a good cue.
RAMON SODANO: One thing that we do a lot of times--
turn to the side--
when we talk about trying to keep a neutral spine
is giving yourself this double chin,
so scooting the chin back because it keeps
the neck straight and stuff.
I don't know if that's actually going to work in a hollow hold
because you're so strenuous, and there's so much going on.
But that's one way, like, if I have somebody coming up
to a wall, which I don't have a wall--
and I want them doing raises or something,
I have them give themselves a double chin
and try to maintain that position because it
has everything-- that ears stay over the shoulder,
and everything stays in a straight line.
If your neck is probably starting
to hurt with the hollow holds, I would probably
regress to something like a V-sit, which
is where you're going to keep your feet down, toes up, keep
the chest up, and lean back, and flex those abs,
and maintain this position.
And then slowly, slowly, slowly get farther, and farther,
and farther.
Again, integrity for the spine.
And then, sooner or later, you will be able to come--
I'm not good at hollow holds.
Ooh.
SPEAKER: My next question is, which workout
targets the upper-thighs best?
RAMON SODANO: So the question is, which workout
targets the upper-thighs best?
Umm--
NATALIE: The bear crawl.
RAMON SODANO: You think the bear crawls target--
I guess--
NATALIE: Bear crawls, or reverse lunges,
or posterior plank to L-sit.
Those work our quads.
RAMON SODANO: Yeah.
So a lot of the lower-body exercises--
don't think about, like, I need to work my upper-pec,
or I need to work-- if you're working a muscle,
you're working the whole thing. ,
Honestly if you're working a movement,
everything is working at the same time.
You may feel it a little bit more in certain areas,
but everything is still being worked.
You're having certain motor units
that are activating that engages the entire muscle.
So it's all working together.
But you'll feel it the most definitely in the bear crawls.
I know that seems counterintuitive,
but your quads start to burn pretty good in the bear crawls.
Definitely, in the posterior plank to L-sit,
you'll feel that a lot in the core, as well.
But where you're going to get the most for your quads
on the step-ups, the squats, the reverse lunges, anything
lower-body, really, honestly.
And can you better explain what you mean by the lower-end
when you start a workout?
RAMON SODANO: The lower-end.
So the question is, what do you mean by starting
the lower-end of a workout?
So we don't have it written up here,
but on your sheets that were sent out,
it may say-- so if you look at the metabolic circuit,
it will say inchworms are 8 to 12 reps.
The bear crawls are 30 to 60 seconds.
The Supermans are 8 to 12 reps.
The lower-end would be 8 reps.
The higher-end would be 12 reps for inchworms.
The lower-end of bear crawls would be 30 seconds,
and the higher-end would be 60 seconds.
So that's it when you're looking at it
with regard to the exercises themselves
and their rep or their rep scheme.
Then you can look at it with the rest scheme.
So at the metabolic circuit, you completed all six exercises.
You have 30 to 90 seconds of rest.
30 seconds would be the higher-end,
and 90 seconds would be the lower-end
because more rest would make it easier.
So what it means by low-end to high-end
is the low-end is anything that's
going to reduce the intensity or make
the exercises or the routine a little bit easier.
SPEAKER: What is an alternative for push-ups
if you have wrist issues?
RAMON SODANO: So if you have wrist issues,
an alternative for push-ups, you can get push-up handles.
And that can help turn them in, so the wrist
stays straight the entire time.
Usually, the problem is coming back and being on the hands
like this.
I would suggest to try to get that mobility.
So it should not be painful to be in this position.
What that means a lot of the time
is that you're not engaging the muscles in your body
to cause the support to maintain that position.
And, rather, you're just putting all the weight on the wrists.
So when I'm in this position, I am engaging my lats.
My abs are tight.
And if everything is contracted, and I'm
maintaining a good solid base, it
should relieve the pressure off the wrists.
But if you just cannot get past having those wrist issues,
yeah.
Getting some push-up handles where it keeps it straight.
You could do dumbbell presses, like dumbbell chest presses
if you--
again, I guess we're trying to think of Fitness Anywhere,
so you're not going to be in a gym
but any sort of pressing action.
You could hold the plank position.
Again, honestly, that's a good regression because, at least,
you're getting something there.
What do you got?
NATALIE: Using a chair or a box can help, too.
RAMON SODANO: Yeah.
So usually when you regress for a push-up,
you do push-ups on a chair or something
because it brings the body up.
And then you're kind of pushing from this hand motion,
instead of being super in an extended position.
But, yeah.
I mean, a lot of people-- and it seems a lot of females--
the wrists really start to hurt.
I would highly suggest that you try
to strengthen the best you can by learning
how to engage the stabilizers of your body to be able to take
the resistance off your wrists.
There's these things called parallette bars, which
I've noticed with my clients, again, it's essentially like--
and they're not near this high my name means--
but it turns the hands like this.
So you can do that with dumbbells or something
like that, too.
But, yeah, if you are in a gym, pressing dumbbells,
chest presses, bench presses, using bands on a wall,
or anything like that will still help.
Just think of anything that's causing resistance
here as you're pushing will help substitute that.
SPEAKER: OK.
And how long, on average, should you
spend on a circuit similar to the one on the board?
RAMON SODANO: The metabolic circuit one?
So the question is, how long, on average, should you spend?
Well, it just really depends.
What if the circuit consisted of six exercises that
were supposed to be 30 seconds a piece?
Then it should be that long.
It's just really variable.
What I would suggest to do in that case
is do the circuit one time, and collect your time,
and figure out how long it took you and work hard for it.
And that's where you're at that point.
And then, OK, try to decrease that time.
There really is no you should be able to do
six exercises in 90 seconds.
I don't have that answer.
It's not really what concerns me.
What concerns me is that you're actually getting a workout.
But if you're doing it where it takes like 15 minutes,
and you're just kind of slacking from one to the next,
you're not getting a good workout,
then you're not doing what it's meant to do.
So it's more important to think of, get the reps in, get them
in right, and minimize the time in between each exercise,
but still be able to maintain proper form with each exercise.
Again, I realize that's a copout answer.
But there really is no set time that is good.
That's why we do like doing the EMOM stuff,
though, because the every minute on the minute
gives you this time gap.
But if you do something, and it takes you two minutes,
and it was really hard, cool.
Try to decrease that.
But if you do something that takes you two minutes,
and it is really easy, OK.
Time to pick it up.
SPEAKER: Our final question is, do you
have any other recommendations for Tabata apps, specifically?
RAMON SODANO: The final question is, do I
have any other recommendations for Tabata apps?
In all honesty, I don't use the Tabata apps.
I just know a little about them because our group fitness
classes have them here.
They do Tabata classes and stuff.
I always just have the clock next to me, like my stopwatch.
Or if I'm using the VersaClimber,
there's the clock right there.
And I just go 20 seconds on, 10 seconds off.
I know if you go on your iPhone, and go
to the app section, and type in Tabata,
there's going to be tons.
And there's ones that have music to it where the music literally
picks up when you're doing the interval,
and then it slows down when you're not,
so you know how to do it, or it gives
you beeps when it goes down.
What is the one stopwatch thing that was called?
Everyone used it back in the day.
It had-- I can't remember what it's called.
I'm sorry.
But I'm sure you could just Google Tabata apps,
and they'll be ones out there.
Again, I have my own music playing in my headphones.
And I just use the stopwatch.
OK.
So that's all the questions for us today.
I'm sorry that this took a little bit longer than I
thought, but it was important to show all the proper movements
and things like that.
I'd like to thank you all for coming and joining
me and having me be a part of Wellbeing and Global
Connections this year.
We'll miss Natalie.
I think she did a great job today.
And she has a really, really, really bright future
ahead of her.
And I don't know how I'm going to teach my next intern to do
what she does.
So thank you all.
And that's it for today.
And now you know how to be fit anywhere.
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