Sunday Funday!

A typical Sunday is usually filled with excess sleep, a plethora of football, and far to many calories. Although I support everyone having a “cheat” day or an “off” day, you can still have fun on Sunday without having to loosen a notch on your belt.

Sure you need time to sit back and relax, catch up on the week, watch some football, and maybe have that piece of pizza you have been craving since Monday morning. However, can you find an extra 10 minutes in your day? Of course you can! One of the most time-efficient workouts is something called Tabata. Created by Izumi Tabata, this is one of the most intense workouts designed to be completed in single digit minutes.

“The rate of increase in VO2max is one the highest ever reported.” -Izumi Tabata, Japan

There are several variations of the Tabata workout around, but the original is outlined as follows:

*5 minute warm-up
*8 intervals of 20 seconds all-out intensity followed by 10 seconds of rest
*2 minute cool-down

*Medical Disclaimer*

Although short in nature, this is an intense workout. It should not be completed by beginners nor people with any musculoskeletal injuries. I recommend you receive a fitness evaluation before completing an exercise program.

Here is the Tabata workout that I completed this Sunday:

5 minute aerodyne bike warm-up

8 stations (20 seconds all out intensity, 10 second rest between each exercise):
-KB swing
-KB clean and press
-Sled Push
-Rope slams
-Med ball overhead slams


So in 9 minutes, plus cool-down, I got a full-body workout that jump-started my day, gave me a boost in metabolism, and burned a few calories.

You can’t beat it for a Sunday “off” day!

Enjoy the rest of the weekend, the snow, and of course, GO PATS!


Doug Spurling, CSCS, NSCA-CPT
Spurling Training Systems
PO Box 804
Kennebunkport. ME 04046
(978) 994-1557


About Spurling Training Systems

At Spurling Training Systems, our focus is on providing a superior athletic conditioning experience. The combination of expert training, time spent understanding your specific goals and customized program development is what makes Spurling Training Systems a unique and effective training experience for athletes of all ages, levels and abilities. Doug is the founder and owner of Spurling Training Systems. He graduated from University of New England with a Bachelor of Science in Applied Exercise Science. He has several years of experience as both a personal trainer for general fitness and a strength and conditioning coach for athletes. His certifications from the National Strength and Conditioning Association (NSCA) include Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT).
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