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!