Tabata Routine With The Bodyblade


It’s efficient, challenging and I get it done in between appointments

Every home should have a Bodyblade! This is one of my favorite fitness tools for its genius ease, application, and benefits.

A little background on the Bodyblade, it was created by a physical therapist for use with his rehabilitation clients. It works by – the power of Grayskull – kidding! my 80’s cartoon peeps should have gotten that one. Seriously, it combines the power of vibration and the *laws of motion, and your body is the driving force. This means you tap into your individual strength, endurance, balance, coordination, and strength – all at the same time – the Bodyblade then takes that energy and transfers it back to you. It works the innermost muscles first (postural muscles, closest to the spine) and then distributes it outwardly to the bigger muscles (power muscles, legs, arms).

It rapidly contracts the muscles in your body up to 270 times a minute! I took that straight from the website. It was created with a therapeutic purpose in mind, in hearing that, I was sold right away! It’s great for joint health, it’s actually used frequently in rehabilitating a shoulder injury. I used it as a cardiovascular workout when recovering from a knee surgery that had me constricted to a brace for 6 weeks.

I love multi-tasking, so the next best thing for me was to couple the Bodyblade with the Tabata protocol. I wrote a post earlier this year that goes over the Tabata protocol, press the link to check it out! Briefly, Tabata training is known as a HIIT workout, which stands for High-Intensity Interval Training. Here’s a little secret, it doesn’t have to be high intensity but it does have to be all effort which is highly individualized. You can choose any type of exercise, your choice, depending on your goal for that workout.

The basis of the Tabata protocol is that you adhere to the 20/10 second work-to-rest ratio. For the 20 seconds, you work at an all-out effort followed by a 10-second active rest, repeat this 8 times for a total of 4 minutes. Scroll to the end of the article to see my Tabata Bodyblade routine. It’s a lot harder than it looks but I had fun with it! I’m using the Bodyblade CxT and a Tabata timer app to stick to the work/rest ratio.

*So you don’t have to go and google it, let’s review Newton’s laws of motion and how it pertains to the Bodyblade; “A body at rest will remain at rest, a body in motion will remain in motion unless it is acted upon an external force” (the Bodyblade’s vibration is the external force, directly controlled by the user); “The force acting on an object is equal to the mass of that object times its acceleration” (the acceleration is the intensity at which you’re driving the Bodyblade which is determined by your body mass); “For every action, there is an equal and opposite reaction” (you’re supplying the Bodyblade with an action and it’s producing it right back at you).

The 8 Exercises in this routine, each lasting 20 seconds followed by 10 seconds of active rest.
Chest press with band abduction
Transverse push/pull (this one blasts the core!)
Seated Core work with overhead press
Side plank Left
Side plank Right
Stationary Lunge Right
Stationary Lunge Left
Transverse push/pull

I’m doing this workout 1x a week as a method of cross-training – I have weight training scheduled for 2 days a week. Stay tuned for a follow-up Tabata workout that will up the intensity!

I find it to be everything I’m looking for, efficient, gentle but challenging, and taps all areas of fitness. Not only does it exercise your strength and endurance, it also exercises your coordination and balance.

Hope this has given you some ideas! Want to learn more about the Bodyblade? Check them out here and use my Discount Code: StandTallBreatheDeep to get a 10% discount on your purchase!

Don’t hesitate to contact me with your questions, better yet set up a virtual consultation to discuss your top fitness goals!

Stand tall Breathe deep,
Corina Miranda-Risnes
Certified Fitness Specialist
NYS-LMT

Categories Exercise, health and wellnessTags , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close