Tabata Calisthenics Workout by Coach Lomax
www.optimum-fitness-network.com & www.bodyweight-calisthenics-exercise.com
Copyright © 2005 Optimum Fitness Network LLC & Coach Eddie Lomax All Rights Reserved
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Disclaimer The absolute best way to continue strength, conditioning and fitness improvement is to stay healthy, safe and injury free... so use common sense to guide your training. I know that most of you already use common sense when physical training workout program... yet I still find it necessary to make this disclaimer. The material contained in informational purposes only.
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Instruction
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The author and anyone else affiliated with the creation or distribution of this book may not be held liable for damages or injuries of any kind allegedly caused or resulting from the use of this material. Before beginning this, or any type of exercise program, it is recommended that you consult with your physician for authorization and clearance. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. Under no conditions should you begin this program unless you can honestly answer "no" to all of the following questions: •
Has your doctor ever said that you have a heart condition, and that you should only do physical activity that is performed under a doctor's supervision?
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Do you ever feel pain in your chest when you do physical activity?
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In the past three months, have you had chest pains when you were doing physical work?
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Do you lose your balance due to dizziness, or do you ever lose consciousness?
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Do you currently have a problem with bone, joint, tendon, ligament or muscle tears that could be made worse by a change in your physical activity?
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Is your doctor prescribing you medication of any kind for a blood pressure, circulatory or heart condition?
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Do you know of any other reason why you should not engage in a physical exercise program or activity?
Answered "no" to all the questions... Great! It is my sincere desire to provide information that enhances your physical training and allows you to reach your potential and even exceed your strength, conditioning and fitness goals. But this will only happen if you train safely and smartly, stay healthy and injury free and use common sense.
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Tabata Calisthenics Workout INSTRUCTION MANUAL The Tabata Calisthenics Workout is "simple" in that it uses only bodyweight calisthenics exercises that can be done anywhere, and the Tabata protocol... but do not let the simplistic nature of this workout fool you. The Tabata Calisthenics Workout is an excellent way to get a combined strength and conditioning workout in a short amount of time. These are all very important components of OptiFitness. Remember... OptiFitness is possessing the ability to use all the physical and mental qualities making up human activity (cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness), in a fluid, seamless and coordinated fashion to successfully survive, flourish and excel in your natural, unpredictable environment and meet the challenges of sport, work and life with excellence under the greatest amount of circumstances OptiFitness blurs the lines between the training of the different physical abilities... very rarely is there a strict strength workout, or a strict conditioning workout, or a strict coordination workout, etc. The truth is... the activities encountered in sport, work and life are more often than not a combination of the different physical abilities at work at the same time. The successful completion of the task is determined by the seamless, fluid interaction of the physical skills. Since you will perform like you train... your physical training should be designed to create performance improvements that increase your ability to function as one complete unit. This is what OptiFitness Training is all about... as you will soon find out by successfully completing the Tabata Calisthenics Workout. I encourage you to dedicate yourself to the completion of the entire progression. Work at your own pace... but do not miss a workout.
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At the completion of the Tabata Calisthenics Workout, you will already be on your way to a body that performs as good as it looks. Let’s get to it, Coach Lomax President & Founder Optimum Fitness Network LLC Click here to contact me
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Before and After the Workout Every workout should begin with a Warm Up... and end with a Cool Down. The Tabata Calisthenics Workout is very demanding... your muscles, heart and lungs and mental toughness will be put to the test. Make sure to warm up and cool down thoroughly and properly! Go through the entire warm-up sequence and cool down sequence found in Prepare & Repair. Prepare yourself so you will be able to perform the workouts correctly and at high intensity. Repair yourself afterwards so you will be ready for more in days to come. The Tabata Workout itself is very short, so use the extra time to treat your body right by warming up and cooling down... you’ll be thankful you did!
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The Tabata Protocol The Tabata Protocol is a very versatile form of Cardio Interval Training. The Tabata Protocol was created by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic concept is to do intense exercise for 20 seconds, rest 10 seconds and repeat for 8 cycles. The entire workout cycle only takes 4 minutes... 3:50 to be exact. That's all there is to it... an extremely quick and effective metabolic conditioning exercise method that improves both aerobic and anaerobic capacity simultaneously. Especially, when done with bodyweight calisthenics exercises. The only "equipment" you will need is a clock with a second hand. Now... some people are afraid of the intensity of the Tabata Protocol. Let me put those fears to rest... You do not have to work at an extremely high intensity that leaves you laying on the floor gasping for air as your friends call the paramedics. You can still get great results with the Tabata Protocol while going at your own safe pace. As you improve... pump up the intensity. In the upcoming pages I will explain to you how to apply the Tabata Protocol to the calisthenics workout to get an extremely fast and extremely effective strength and conditioning workout. However, due to the intense nature of the Tabata Protocol, I have designed a progressive system to follow... do yourself a favor and don’t skip the progressive stages! Now let's go over the exercises you will be performing.
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Bodyweight Calisthenics Exercise Bodyweight Calisthenics Exercise is one of the most versatile, effective and beneficial training methods available to both the serious athlete and non-professional fitness enthusiast. Bodyweight calisthenics are best suited for this Tabata Workout because anyone with a functioning body can participate... you don't need any special equipment to get a great full body workout. But don't get me wrong, this is not the only reason I chose bodyweight calisthenics... I love bodyweight calisthenics and believe they should be the starting point of any physical training, and should remain a key element of all physical fitness training programs. Here are just some of the benefits of Bodyweight Calisthenics Exercise... •
They can be done anywhere... indoors or outdoors.
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You need no equipment... or very little.
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The exercises are adaptable to any fitness level.
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Both strength and power can be increased at the same time.
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Calisthenics exercise trains the body in the way the body naturally moves.
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Strength endurance is specifically targeted.
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Body Awareness is greatly increased.
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Bodyweight Calisthenics Exercise prepares the body for all other training methods
...and the list goes on and on. Ok, for the purposes of the Tabata Calisthenics Workout we will concentrate on three bodyweight exercises (The Air Squat, Push Ups and Chinnies), and two calisthenics exercises (Jumping Jacks and Mountain Climbers). ******IMPORTANT These are only possible exercise combinations. I suggest going thought the entire workout at least once using these exercises... and then you can substitute any exercises from Workout Without
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Weights. Just make sure the exercises you pick can be done in a rhythmic manner and at a fast pace without sacrificing good form! ****************
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The Air Squat Squatting is a great way to develop strong, powerful and conditioned legs. To perform the Air Squat... •
Stand with feet hip-width apart.
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Lower your body by bending your knees until your thighs are parallel to the ground and your knees are at 90° angles.
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Keep your back flat and sit your butt as low as possible.
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Make sure your feet stay flat on the ground and that your knees do not extend beyond your toes.
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Use your arms for balance.
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Press off the ground and return to upright position.
If this movement is too hard... Use a chair or other support as an aid until your strength and balance improves.
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The Push Up You can't beat the effectiveness of this "classic" upper body power builder. To perform the Push Up... •
Balance your weight on your toes and your palms, with your hands just beyond shoulder width.
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Straighten your back by tucking in your pelvis.
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Your body should form one straight line from your feet to you head and your eyes should stay focused on the floor about 6 inches in front of you.
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Lower yourself to the floor by bending your elbows... keeping your elbows close to your body.
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Pause at the bottom and push yourself back up.
Here are some push up tips... Tighten your abdominals, clinch your butt and grasp the floor with your fingers for added power. If this movement is too hard... Instead of balancing on your toes... balance from your knees.
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Chinnies Chinnies will definitely give your core muscles something to think about. To perform Chinnies... •
Lie on your back with your legs straight and slightly off the ground and your elbows bent, hands lightly grasping your head.
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Do not grab your head tightly and pull with your arms.
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Exhale and contract your abdominals while you bring your right elbow to left knee and then your left elbow to right knee.
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Continue alternating at a brisk pace.
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Your abdominals will stay contracted throughout the entire exercise, maintaining a semi-crunch position.
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Your legs should not touch the ground until the repetitions are complete.
If this movement is too hard... Rest your feet on the ground and return your back to the ground in between each repetition.
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Jumping Jacks This simple exercise will definitely get the heart and breathing rates up! •
Begin standing with your feet together and arms at your sides.
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Simultaneously jump your feet out laterally and bring your arms in an arcing motion over your head.
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Then jump back to the starting position in the same manner.
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Continue in alternating fashion.
an
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Mountain Climbers Get ready for a heart pounding experience. •
Begin in the up push up position with your fingers pointing slightly outward.
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Tuck one leg under your body and keep the other extended.
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With your weight on the balls of your feet, alternate legs as quickly as possible.
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Head position is important... Your head should be up when the knee is fully tucked and down during the transition period.
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Conclusion How much you get out of the Tabata Calisthenics Workout, or any workout for that matter, is directly related to how much you put into it. The human body is truly amazing... place it in an environment that demands high levels of strength, conditioning and fitness and it will make the necessary changes to give you high levels of strength, conditioning and fitness. It is just that simple! The really amazing part is that the bodily changes will not only make you perform better... but look and feel better as well! Now, I said it was simple... I did not say it was easy. The success of any physical training program lies in consistency... the physical training must become part of your normal, everyday lifestyle to guarantee long term benefits. I know a lot of you have participated in one type of physical training program or another... and just as many of you failed to get the results you wanted and ultimately gave up. So why will this time be any different? Because this time you are going to start your physical training with the understanding that strength, conditioning and fitness is a journey, not a destination. There are no quick fixes for strength, conditioning and fitness excellence... and anyone that says they found one is a liar. Quite frankly, I am glad there are no quick fixes for physical fitness... I enjoy the journey of physical training too much. Decide right now that come what may over the next couple of weeks... You will complete the Tabata Workout. Since the Tabata Workout is very demanding, there will be 3 weeks of preliminary training before you will actually attempt doing the exercises using the Tabata Protocol... I suggest you don’t skip these workouts.
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So, for the next three weeks you will be progressively improving... so you will get the most out of your Tabata Workout experience. Your journey starts now!
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Week 1... Sets Bodyweight Calisthenics Workout 3 times a week, (Monday, Wednesday, Friday)... Cardio either after the exercise workout, or on separate days. Rest on the weekend... or do something fun like take a walk or play a sport. Do about 2-3 reps less than your max, (If your max for an exercise is 10, you’ll stop at 7 or 8 reps). Max reps for any exercise is 25 reps! (Everyone’s rep range will be different... for the sake of the examples, I will use 25 reps as the example. Your numbers may vary.) Monday: 3 Sets/ 1 Minute Rest Do the first exercise, stopping 2-3 reps short of max (no more than 25), rest 1 minute and repeat. When you finish all the sets of 1 exercise, move on to the next. Air Squats
max 25 reps
rest 1 minute Air Squats
max 25 reps
rest 1 minute Air Squats
max 25 reps
rest 1 minute Push Ups
max 25 reps
rest 1 minute Push Ups
max 25 reps
rest 1 minute Push Ups
max 25 reps
rest 1 minute
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Chinnies
max 25 reps
1 minute rest Chinnies
max 25 reps
1 minute rest Chinnies
max 25 reps
Cardio If same day... Tabata circuit of jumping jacks. Do 20 seconds fast jumping jacks, 10 seconds rest... for 8 rounds. If different day... Do 20 minutes of aerobic activity, 10 minutes of Fartlek or 6 30 second fast, 30 second slow Intervals... depending on fitness level and intensity of circuit workout. (Review Better Than Traditional “Cardio”) Wednesday: Same as above, but only rest 45 seconds between sets. Friday: Same as above, but only rest 30 seconds between sets.
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Week 2... Circuits Bodyweight Calisthenics Workout 3 times a week, (Monday, Wednesday, Friday)... Cardio either after the exercise workout, or on separate days. Rest on the weekend... or do something fun like take a walk or play a sport. Do about 2-3 reps less than your max, (If your max for an exercise is 10, you’ll stop at 7 or 8 reps). Max reps for any exercise is 25 reps! (Everyone’s rep range will be different... for the sake of the examples, I will use 25 reps as the example. Your numbers may vary.) Monday: 2 Circuits Do the first exercise, stopping 2-3 reps short of max (no more than 25), and then move to the next exercise without rest. When you complete the full circuit... rest 1 minute and repeat. Circuit 1 Air Squats Push Ups Chinnies
max 25 reps max 25 reps max 25 reps
1 minute rest Circuit 2 Air Squats Push Ups Chinnies
max 25 reps max 25 reps max 25 reps
Cardio If same day... Tabata circuit of mountain climbers. Do 20 seconds fast mountain climbers, 10 seconds rest... for 8 rounds. If different day...
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Do 20 minutes of aerobic activity, 10 minutes of Fartlek or 6 30 second fast, 30 second slow Intervals... depending on fitness level and intensity of circuit workout. (Review Better Than Traditional “Cardio”) Wednesday: Same as above, but do 3 Circuits. Friday: Same as above, but do 4 Circuits.
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Week 3... Mixed Bodyweight Calisthenics Workout 3 times a week, (Monday, Wednesday, Friday)... Cardio either after the exercise workout, or on separate days. Rest on the weekend... or do something fun like take a walk or play a sport. For the Tabata exercise... Your "score" is the least number of reps you perform for one of the cycles. For example, if you performed 20,19,18,18,17,18,15,17 reps, your "score" would be 15. For the sets... Do about 2-3 reps less than your max, (If your max for an exercise is 10, you’ll stop at 7 or 8 reps). Max reps for any exercise is 25 reps! (Everyone’s rep range will be different... for the sake of the examples, I will use 25 reps as the example. Your numbers may vary.) Monday: Air Squat Tabata Do an Air Squat Tabata... 20 seconds air squat, 10 seconds rest for 8 rounds. Rest as needed... 1-3 minutes and then do sets of Push Ups and Chinnies with 45 seconds in between sets. Air Squat Tabata Rest 1-3 minutes Push ups
3 sets: max 25 reps, 45 seconds rest
Rest 1 minute Chinnies
3 sets: max 25 reps, 45 seconds rest
Cardio If same day... Tabata circuit of jumping jacks or mountain climbers. Do 20 seconds fast jumping jacks or mountain climbers, 10 seconds rest... for 8 rounds. If different day...
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Do 20 minutes of aerobic activity, 10 minutes of Fartlek or 6 30 second fast, 30 second slow Intervals... depending on fitness level and intensity of circuit workout. (Review Better Than Traditional “Cardio”) Wednesday: Same as above, but Tabata Push Ups and sets of Air Squats and Chinnies. Friday: Same as above, but do Tabata Chinnies and sets of Air Squats and Push Ups.
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Week 4... Total Tabata Bodyweight Calisthenics Workout 3 times a week, (Monday, Wednesday, Friday)... No separate Cardio. Rest on the weekend... you’re gonna need it! Monday... just bodyweight exercises Tabata Air Squats Rest 1-3 minutes Tabata Push Ups Rest 1-3 minutes Tabata Chinnies Wednesday... just calisthenics Tabata Jumping Jacks Rest 1-3 minutes Tabata Mountain Climbers Friday... change the order of the bodyweight exercises Tabata Chinnies Rest 1-3 minutes Tabata Push Ups Rest 1-3 minutes Tabata Air Squats
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Workout Journal Sheets
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WEEK 1 SETS MONDAY Perform 3 sets of each exercise with 1 min. Rest between sets and exercises Set 1 Set 2 Set 3 Air Squats Push Ups Chinnies Cardio Yes
Optional Tabata Jumping Jacks No
TUESDAY Rest if did cardio Monday. Choose 20 min aerobic 10 min fartlek or 6 intervals
WEDNESDAY Perform 3 sets of each exercise with 45 sec. Rest between sets and exercises Set 1 Set 2 Set 3 Air Squats Push Ups Chinnies Cardio Yes
Optional Tabata Jumping Jacks No
THURSDAY Rest if did cardio Wednesday
Choose 20 min aerobic 10 min fartlek or 6 intervals
FRIDAY Perform 3 sets of each exercise with 30 sec. Rest between sets and exercises Set 1 Set 2 Set 3 Air Squats Push Ups Chinnies Cardio Yes
Optional Tabata Jumping Jacks No
Comments:
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WEEK 2 CIRCUITS MONDAY Perform 2 circuits of each exercise with no rest between exercises. Rest 1 minute between circuits. Circuit 1 Circuit 2 Air Squats Push Ups Chinnies Cardio Yes
Optional Tabata Mountain Climbers No
TUESDAY Rest if did cardio Monday. Choose 20 min aerobic 10 min fartlek or 6 intervals
WEDNESDAY Perform 3 circuits of each exercise with no rest between exercises. Rest 1 minute between circuits. Circuit 1 Circuit 2 Circuit 3 Air Squats Push Ups Chinnies Cardio Yes
Optional Tabata Mountain Climbers No
THURSDAY Rest if did cardio Wednesday
Choose 20 min aerobic 10 min fartlek or 6 intervals
FRIDAY Perform 4 circuits of each exercise with no rest between exercises. Circuit 1 Circuit 2 Circuit 3 Circuit 4 Air Squats Push Ups Chinnies Cardio Yes
Optional Tabata Mountain Climbers No
Comments:
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WEEK 3 MIXED MONDAY Perform Tabata exercise, rest 2-3 min. And perform sets of the other 2 Rest 45 sec. Between sets and exercises. Lowest Score Air Squats Set 1 Set 2 Set 3 Push Ups Chinnies Cardio Yes
Optional Tabata Jumping Jacks or Mountain Climbers No
TUESDAY Rest if did cardio Monday. Choose 20 min aerobic 10 min fartlek or 6 intervals
WEDNESDAY Perform Tabata exercise, rest 2-3 min. And perform sets of the other 2 Rest 45 sec. Between sets and exercises. Lowest Score Push Ups Set 1 Set 2 Set 3 Air Squats Chinnies Cardio Yes
Optional Tabata Jumping Jacks or Mountain Climbers No
THURSDAY Rest if did cardio Wednesday
Choose 20 min aerobic 10 min fartlek or 6 intervals
FRIDAY Perform Tabata exercise, rest 2-3 min. And perform sets of the other 2 Rest 45 sec. Between sets and exercises. Lowest Score Chinnies Set 1 Set 2 Set 3 Air Squats Push Ups Cardio Yes
Optional Tabata Jumping Jacks or Mountain Climbers No
Comments:
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WEEK 4 TOTAL TABATA MONDAY Perform Tabata exercise, rest 1-3 min. And move on to the next exercise. Lowest Score Air Squats Push Ups Chinnies
TUESDAY Rest.
WEDNESDAY Perform Tabata exercise, rest 1-3 min. And move on to the next exercise. Lowest Score Jumping Jacks Mountain Climbers
THURSDAY Rest.
FRIDAY Perform Tabata exercise, rest 1-3 min. And move on to the next exercise. Lowest Score Chinnies Push Ups Air Squats
Comments:
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This concludes the Tabata Calisthenics Workout... you can now return to your regularly scheduled Progression Phase or OptiFitness Phase Workouts. Coach Eddie Lomax Founder & President Optimum Fitness Network Click here to contact me ps. If you liked the Tabata Calisthenics Workout... send me your testimonial here. pps. Interested in making extra money as an Optimum Fitness Network Affiliate? OFN Affiliates earn a whopping 51% commission! Click here to find out how to join my Affiliate Team!
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