Saturday MABO Workout!

Saturday’s are the perfect day for a MABO (Martial Arts Burn Out) workout. MABOs use the Tabata Protocol
Tabata Protocol: Work for 20-seconds at 90%+ of your maximum speed. Then totaly stop for 10-second, repeat for 8-rounds which adds up to a total of 4-minutes. Yes just 4-minutes.
You will be doing two Tabata’s with a 3-minute rest between. You will want that rest when it’s time, probably before..
The first Tabata exercises will be speed straight punches from a deep horse-stance & speed side-to-side sidekicks also from horse stance. Punch as fast as you can and the same thing goes for kicking switch from kicking to the right-side and back to the left-side as fast as you can.
The second Tabata exercise will be Speed Squats from Horse Stance and Speed Knuckle Push-ups you need to do these with maximum speed so don’t be afraid to do them on your knees-remember its about FAST not so much about strength!!
Warm-up with some light punches and kicks, move through several stances to warm up your legs and hips and maybe do a few light sets of Jumping Jacks for a total of 5-10 minutes before moving into the Tabata Protocol.

Tabata 1:
Round 1: Speed Straight Punches 20-seconds
Rest 10-seconds
Round 2: Speed side-to-side sidekicks. 20-seconds
Rest 10-seconds
Round 3: Speed Straight Punches 20-seconds
Rest 10-seconds
Round 4: Speed side-to-side sidekicks. 20-seconds
Rest 10-seconds
Round 5: Speed Straight Punches 20-seconds
Rest 10-seconds
Round 6: Speed side-to-side sidekicks. 20-seconds
Rest 10-seconds
Round 7: Speed Straight Punches 20-seconds
Rest 10-seconds
Round 8: Speed side-to-side sidekicks. 20-seconds
Rest 10-seconds

Rest for 3-minutes.

Tabata 2:
Round 1: Speed Horse Stance Squats 20-seconds
Rest 10-seconds
Round 2: Speed Knuckle Push-ups 20-seconds (to maximum your speed you can do these on your knees-remember its about FAST!!)
Rest 10-seconds
Round 3: Speed Horse Stance Squats 20-seconds
Rest 10-seconds
Round 4: Speed Knuckle Push-ups 20-seconds (to maximum your speed you can do these on your knees-remember its about FAST!!)
Rest 10-seconds
Round 5: Speed Horse Stance Squats 20-seconds
Rest 10-seconds
Round 6: Speed Knuckle Push-ups 20-seconds (to maximum your speed you can do these on your knees-remember its about FAST!!)
Rest 10-seconds
Round 7: Speed Horse Stance Squats 20-seconds
Rest 10-seconds
Round 8: Speed Knuckle Push-ups 20-seconds (to maximum your speed you can do these on your knees-remember its about FAST!!)
DONE!
Finish by going for a 10-minute walk with occasional breaks for light stretching.

Have a great day!
May the Lord bless you and your house hold.
John
johnsebooks.com

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