Here are a few things you’ll need to know:
TABATA BENCHMARK
TAK = Today’s Ass Kickin'!
BB = BARBELL
DB= DUMBBELL
KB = KETTLEBELL
TRX = TRX Professional Suspension Trainer
(X2) = Do the same # of reps for your right and left side
ROUND - Do every exercise on the list, one after the other.
AMRAP = AS MANY ROUNDS AS POSSIBLE - Do as many rounds as you can as quickly as you can with good form for a specific amount of time. Use a countdown timer for this.
TAK 3 ROUNDS - This is a warmup, but at first it will feel like a workout!! You will do 3 rounds (no weight) of 10 reps of:
- Overhead squats (with stick)
- Sit ups
- Back Extensions
- Dips
- Pull ups
20/10 TABATA - 16 minutes of torture: 20 seconds of work and 10 seconds of "rest" for 8 rounds. Do all 8 rounds of the first exercise before moving on to the next.
40/20 TABATA- Same as a 20/10 TABATA, only you work for 40 seconds and rest for 20.
ABS - Abdominal exercises at the end of every TAK (not included in your time).
UCCs - Ugly Chicks in the Club! LOL - Basically - standing side hip crunches - to the beat.
Here's the calendar for the 42 DAYS OF TAK:
ANOTHER DISCLAIMER!
This 42 DAYS OF TAK program was recorded in 2012, and some of the form you see is CRAP!!!
BUT...we got RESULTS:
Since the recording of this program, we learned a lot about correct form. Yes, we got results, but we implore you to use the videos as a guide and possible inspiration, but to learn the proper technique and form by doing your own research. Seriously.