1 of the ideas is tio combine strenght, flexibility muscle endurance and earobic-anaerobic fitness all together as thats how it is used in real life and sports.

1 system they use is called Tabata - or 20/10 intervals.

20 seconds of exercise, 10 secs rest and repeat.

Typicaly if it is the same exercise it is repeated 8x so 4 minutes .

If there are few exercises combined into superset kinda system, that it is 3-5 rounds.

So this morning I decided to give it a try and choosed the exrcises (depending on my momentary body situation as some muscle are tired from previuos days :

5 x { squats 20" - 10"rest - crunches 20" - 10" rest - triceps dips 20" - 10" rest }

so in 90 seconds I did 3 various exercises 20 secs each and 10 secs rest was basicaly to get ready for teh next one, and repeated the whole circle 5x,

I did about 14-17 squats each round and 20 tric dips each round did not count the crunches as I was holding a position a bit for better muscle contraction.


I am thinking now to do another one shortly this time only 1 exercise so it should be :

8 x { pushups 20" - rest 10" }, all done in 4 minutes.

Go Rudy... I love how you are always trying new things...

xooxo

     11/2 - 13/2 - 14/2 - 15/2
--------------------------------------
1. --- 12 --- 15 --- 9 ---- 10
2. --- 11 --- 12 --- 9 ---- 10
3. ---- 8 --- 10 --- 9 ---- 10
4. ---- 6 --- 10 --- 9 ---- 10
5. ---- 6 --- 10 --- 9 ---- 10
6. ---- 6 --- 8 ---- 9 ---- 10
7. ---- 6 --- 8 ---- 9 ----- 9
8. ---- 6 --- 7 ---- 9 ----- 6
--------------------------------------
min --- 6 --- 7 ---- 9 ----- 6
--------------------------------------
sum -- 61 -- 80 --- 72 --- 75

to get bigger minimum number I started smart this time, with 9.

also on 14 feb (nothing better to do on chocolate holliday ) I did Grease the Groove thingy - all day doing sets of low reps and so accumulated 550 pushups.

on 15 feb I could not keep up the 10, but was so tired from day before, not giving up.

I'm curious how a raw foodist went on the kool-aid Rudolf. Are you still an x-fitter?