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The Tabata Protocol
The Tabata Protocol is not an action flick. It's a Japanese training technique, using basic body-weight exercises, that's been shown to improve aerobic and anaerobic fitness. Perform as many chin-ups as you can for 20 seconds, rest for 10 seconds, and repeat, continuing this sequence for 4 minutes. Rest for 60 to 90 seconds, then follow the same procedure with the other two exercises. Do this workout 3 days a week, with a day's rest between sessions.
Pull yourself up until your collarbones almost touch the bar. Pause, then lower yourself to the starting position.
Prisoner squats: Step one
Stand with your feet slightly wider than shoulder-width apart and lace your fingers behind your head.
Prisoner squats: Step two
Keeping your elbows back, bend at the hips and knees to lower your body until your thighs are parallel to the floor. Press back up to the starting position and repeat. (If the basic prisoner squat is too easy for you, try this: At the bottom of the move, explode upward so your feet come off the floor a few inches. Land softly and sink into your next repetition).
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