Sunday Funday!

A typical Sunday is usually filled with excess sleep, a plethora of football, and far to many calories. Although I support everyone having a "cheat" day or an "off" day, you can still have fun on Sunday without having to loosen a notch on your belt.

Sure you need time to sit back and relax, catch up on the week, watch some football, and maybe have that piece of pizza you have been craving since Monday morning. However, can you find an extra 10 minutes in your day? Of course you can! One of the most time-efficient workouts is something called Tabata. Created by Izumi Tabata, this is one of the most intense workouts designed to be completed in single digit minutes.

"The rate of increase in VO2max is one the highest ever reported." -Izumi Tabata, Japan

There are several variations of the Tabata workout around, but the original is outlined as follows:

*5 minute warm-up

*8 intervals of 20 seconds all-out intensity followed by 10 seconds of rest

*2 minute cool-down

*Medical Disclaimer*

Although short in nature, this is an intense workout. It should not be completed by beginners nor people with any musculoskeletal injuries. I recommend you receive a fitness evaluation before completing an exercise program.

Here is the Tabata workout that I completed this Sunday:

5 minute aerodyne bike warm-up

8 stations (20 seconds all out intensity, 10 second rest between each exercise):

-Push-ups

-Chin-ups

-Dips

-KB swing

-KB clean and press

-Sled Push

-Rope slams

-Med ball overhead slams

Cool-down

So in 9 minutes, plus cool-down, I got a full-body workout that jump-started my day, gave me a boost in metabolism, and burned a few calories.

You can't beat it for a Sunday "off" day!

Enjoy the rest of the weekend, the snow, and of course, GO PATS!

Best,

Doug Spurling, CSCS, NSCA-CPT

Spurling Training Systems

PO Box 804

Kennebunkport. ME 04046

(978) 994-1557

spurlingtrainingsystems@gmail.com

Thanks for the support!

We would like to take the time to thank each and every one of our viewers for their continued support. Spurling Training Systems is just getting started with incredible goals for the future. Our website is still under construction, but if all goes as planned should be live before Thanksgiving. We have started offering all services including in-home personal training, group and private training, online coaching, personalized program design, phone consultations, and nutritional support. Doug Spurling and Spurling Training Systems will be training their first client Monday morning. This is just the first step to the future of Spurling Training Systems.

We are all about customer satisfaction. If you have any feedback, suggestions or questions, please don't hesitate to contact us.

Again, we thank you for your continued support.

Stay fit,

Doug Spurling, CSCS, NSCA-CPT

Spurling Training Systems

PO Box 804

Kennebunkport, ME 04046

(978) 994-1557

spuringtrainingsystems@gmail.com

Spurling Training Systems

Spurling Training Systems is the premiere resource for everything fitness and nutrition. Founded by Doug Spurling, Spurling Training Systems offers in-home personal training, studio personal and group training, online coaching, personalized program design, phone consultations, and nutrition support.

Doug graduated from University of New England with a Bachelor of Science in Applied Exercise Science. He has a plethora of experience as both a personal trainer for general fitness and a strength and conditioning coach for athletes.

He is certified through the National Strength and Conditioning Association (NSCA) as Certified Strength and Conditioning Specialist (CSCS). Also through the NSCA, he is a Certified Personal Trainer (CPT).

Doug began his fitness experience as a personal trainer at a private fitness facility in Southern Maine while in college. While there, he worked with all levels including youth, geriatrics, high school and college athletes, and middle aged men and women. Also in college, he interned with one of the most elite performance centers on the east coast, Parisi Speed School. There he worked with all levels of athletes ranging from elementary aged to the professional level coaching them through progressive resistance strength training programs and speed development programs. He also was a teachers assistant for an undergraduate strength and conditioning course where he aided the professor in showing students proper program design and exercise technique, while also administering practical exams.

After college, Doug worked closely with top Division I schools including East Carolina University and University of Maine on developing strength and conditioning program for their athletes. He continues to work with University of New England, assisting in undergraduate courses as well as training the varsity athletes of the school.

Currently he serves as a strength and conditioning coach and personal trainer in the Southern Maine area operating Spurling Training Systems

Doug also authors an online blog where he shares his knowledge on fitness, sports, and nutrition.

If interested in any of the services offered by Spurling Training Systems, please contact us.