Friday, April 29, 2011

GTS April Challenge Tabata-A-Day Day 29

Day 29 of the GTS Tabata-A-Day Challenge 

Last two days of the challenge!  Post your tabata's for today and tomorrow in this post.  The F-Word, Rob, and I are headed up to Santa Barbara for the weekend for a powerlifting competition.  Really excited, as I mentioned yesterday it's my F-Word's  first time competing in the deadlift.

I'll compile the results from the tabata challenge when I return, so if you've been keeping your workouts to yourself, make sure you post them up in the comments over the next two days.

Today's exercise is one of my favorite alternative metabolic and power exercises... I got hooked on these training ropes about a year and a half ago at a conference.  So simple yet so versatile... I use them with just about every client type, especially those that have issues running or sprinting.

I'll show more exercises in the future when I start posting about partner training.

Training Ropes Drummers and Slams

  • Sit back just a bit.
  • For the drummers, you'll need to wrap the rope around an object. Keep the arms close to the body.
  • Slams: Can be done using a 2 hand set up, or Single rope set up. Use the entire body to slam the rope to the ground.
  • In this video I'm using a 30 ft rope wrapped around a squat cage. (shortened to roughly 15 ft)
  • Thickness is 1.5 inches
  • If you were to buy a rope, I'd recommend the 40ft. It's ideal for most people. 
  • 40-50ft good for males. 
  • 30-40ft ideal for most females.
  • My parents have the rope set up in their basement around a pipe or pool table.
  • Take the rope outside and wrap it or tie it up to a tree. 
  • Best/Cheapest place I've found to get training ropes is here... 

Day 29 Tabata Exercise Option:

Learn more about the GTS Tabata Challenge
To see details about this months GTS Tabata Challenge see the Day 1 post here.

In Summary:
- Choose 1 exercise (or 2 exercises to alternate between)
- Perform the exercise for 20 seconds (counting the reps)
- Rest for EXACTLY 10 seconds (20 seconds for beginners)
- Repeat 7 more times (total of 8 sets) for 4 minutes, or MORE!
- DONE! or you can choose another tabata to perform.

GTS Tabata Day 9 
GTS Tabata Day 10
GTS Tabata Day 11
GTS Tabata Day 12
GTS Tabata Day 13
GTS Tabata Day 15
GTS Tabata Day 18
GTS Tabata Day 19
GTS Tabata Day 20
GTS Tabata Day 21
GTS Tabata Day 22
GTS Tabata Day 25
GTS Tabata Day 26
GTS Tabata Day 27
GTS Tabata Day 28


  1. Did 4 tabatas today to wrap up the month and catch up on the days I missed this week - thanks for the challenge Jay!

    #1 - battle ropes w/ training ropes
    #2 - skater plyos
    #3 - thrusters w/ 15lb dumbbells
    #4 - burpees & swings with 15lb dumbbell

  2. I guess the day 30 post never came but glad you guys crushed at the competition.

    Rubberband paddling
    Jumping jacks
    Rubberband rows

  3. Nice vid, Jason!

    I DID IT! I actually made it to the end of the challenge today, May 4. I'm a few days late b/c of the neck issues I had all last week. Today I did my last five to get all caught up, one exercise per four minutes. They were as follows (short break between the fourth and fifth):

    1. jump-rope with a variety of patterns
    2. air squats, some squat jumps in the beginning
    3. two-limbed planks (one arm/leg from each side of the body, alternate sides with each cycle)
    4. low-end pulsing lunges, one leg per cycle - easy first two cycles, then the work really kicks in
    5. glute raises/bridges with feet on the ball; both legs first and last cycle, alternating legs in-between

    And, yes, like Magdalena said, thanks for throwing down the gauntlet.

  4. Congrats everyone. Hopefully will have some free time tomorrow tally up the results!

    Thanks again to everyone who participated!