Hey TBT Elite Pros!
It is time to Rock TBT #31!
We love creating new TBT workouts for you and hope they inspire you to create your own. We know it can be daunting to create 7-10 TBT NEW Blocks!
Our TBT best practices aka recipe, can help spark creativity. Let’s review some of these and how to apply them to create a TBT class.
First, you know each workout needs a Chest, Back & Core focused blocks. If it’s a 60-minute class, you want to also include a Biceps & Triceps Block. Right there you have created 5 Blocks! In each of those Strength focused Blocks do a minimum of 4 rounds in
a row of that particular muscle group to provide adequate muscular overload. To add even more volume (reps & sets) pair your strength exercise with a second exercise (cardio or strength) that also focuses on that muscle or muscle group.
Choosing a muscle or muscle group as your block focus is a great way to create.
Check out #31 Block#6, where we apply a loop band to challenge the outer hips and thighs.
We also want TBT workouts to be functional by applying a balance of planes of motion and fundamental movement patterns to create Blocks.
Look at #31 Block #1 for a transverse plane of motion focus and Block #2 for Squats & Lunge fundamental movements focus.
Compound Complex Movement is another way to help you create blocks and also increase the amount of muscle required for each exercise. Applying this best practice pushes the total calorie expenditure up. In TBT we don’t just lunge. We lunge and press
or lunge and curl to combine upper and lower body movement together.
Another way to spark creativity is to choose a piece of equipment to build your TBT Block or Blocks around. You will see us use a Dumbbell for several of #31’s exercises.
Keeping your equipment selection pared down facilitates smooth transitions within each TBT Block and into the next. The next class, use the same choreography, but switch out
the equipment to keep each class fresh without starting from scratch!
The workouts we create for you are not only meant to provide new workouts you can share with your students, but to also open the door to the TBT class creator in YOU!
Have so much fun teaching #31! Vicki & Autumn
Become a TBT™PRO Group Fitness Instructor! Go to acefitness https://www.acefitness.org/continuing-education/course/4a5w227x7/total-body-tabata-hiit-instructor-training/ to fast track your Total Body Tabata Instructor Certification and earn ACE CECs.
SONG LIST:
Demons (144 bpm) Warm Up
Drive By (150 bpm) Tabata 1
Girl Gone Wild (150 bpm) Tabata 2
I Love It (150 bpm) Tabata 3
Neon Lights (150 bpm) Tabata 4
Rock the Boat (150 bpm) Tabata 5
Let There Be Love (150 bpm) Tabata 6
Lost in Acid (150 bpm) Tabata 7
Burn It To The Ground (150 bpm) Tabata 8
Run Wild (150 bpm) Tabata 9
You Oughta Know (145 bpm) Tabata 10
Into the Mystic (Cool Down)
