SteelBell Tabata Circuit Part 2
Hyper Training Lab #37
Set-Up: The SteelBell Tabata Circuit Part 2 requires one SteelBell. You will need to be in a space that you have enough room to throw the SteelBell above your head.
Repetitions/Rounds: This tabata circuit consists of four exercises – you will do 20 seconds of work followed by 10 seconds of rest and repeat the entire circuit twice.
SteelBell Tabata Exercises in Video
Squat with power toss
Get in a deep squat position with the SteelBell on the floor in front of you and make sure your knees do not extend over your toes. Grab the SteelBell with both hands, stand up, drive your hands up and throw the SteelBell into the air. Let the SteelBell fall to the group and then pick it back up and repeat the process for 20 seconds.
Suicide push ups
Start in plank position and place the SteelBell on the floor in-between your hands. Go down to your forearms, one at a time, and then back up to your hands. Be sure to keep a level line from your head to your feet and try to minimize the rotation in your hips. Do the exercise for 20 seconds, followed by 10 seconds of rest and then move on to the next exercise.
Overhead chop slam
Move from the plank to a kneeling position. Grab the SteelBell with both hands, reach hands over your head and slam the SteelBell down on the ground. If you want to make the exercise more intense you can do this exercise standing up. On the second round of this circuit be sure to switch knees so you slamming the SteelBell on the other side.
Get back into plank position. Grab the SteelBell in one hand and “row” the SteelBell up to your rib cage. Be sure to keep your elbow close to your body and don’t let it extend out. Focus on using your shoulder and tricep muscles to row the SteelBell up to your ribs. You can alternate hands with each row, or do one round with one hand and switch hands on the second round. To make the exercise more challenging you can row and then extend your arm above your head. Complete the exercise for 20 seconds, take 10 seconds of rest and then repeat the circuit again.
Targeted Muscle Groups:
- Increase grip, wrist and forearm strength
- Posterior chain muscles
- Shoulders, biceps and back
Ideal Exercises for Those Training to:
- Build total body strength – upper body, lower body and core
- Burn calories in a short period of time
- Improve shoulder stabilization
- Increase power and force
- Improve balance and coordination
- Increase core strength
For the SteelBell tabata circuit, we recommend using a SteelBell that is at least 15% of your body weight. Because you’re doing less repetitions in this circuit you want to use a higher weight that will challenge your muscles.
The SteelBell is different from the SandBell in that it’s filled with steel shot, which is much heavier and denser than the sand inside the SandBell. Thus, the weight inside the Bell moves and accelerates faster and with more force than the SandBell. The faster acceleration of the SteelBell will require you to exert more energy to control the SteelBell exercises. These exercises can also be done using the SandBell.
We recommend using the SandBell and SteelBell for this circuit because these tools are safe, durable and work grip, wrist and forearm strength. Because you must grip into the Sand/SteelBell to hold onto the Bell, you are working grip, wrist and forearm muscles with every exercise in addition to the targeted muscle groups.
To make these exercises even more challenging, add on the 5 lb. Hyper Vest SXY (for woman, seen in the video on Jordan) or the 5 lb. Hyper Vest FIT (for men). Loading the body with extra weight will cause it to use more energy to complete the exercises and make the workout more strength and cardiovascular challenging.
These exercises and weights are recommendations and should not be completed if you have any pain or ailments in your grip, arm, shoulder, core or back. Hyper Training Lab exercises are designed to get you healthy, toned and fit. We don’t encourage over-training or strenuous exercising that leads to injury.
Featured in the Video:
Master Trainer Jim Bell and Jordan Pratt, wearing the 5 lb. Hyper Vest SXY, which will hit Hyperwear shelves in September 2012! To be the first to purchase the Hyper Vest FIT or SXY, sign up here for email updates on the official release date!
For more SandBell training videos
- SteelBell and TRX Tabata Circuit Part 1
- SandBell Exercises for Brazilian Jiu Jitsu
- SandBell Cross Training Circuit
- Progressive Push-Ups with the SandBell
- Total Body Partner Circuit
- Arms and Abs Metabolic Circuit
- Upright Row Variations
- SandBell Total Body Challenge
- Strength to Stability with Transition
- Partner Toss Circuit
- Speed, Strength and Linear Movement
- High Intensity Leg Circuit
- Core Strength Challenge with One-Sided Load
- Total Body Combination Movements
- Metabolic Circuit for Lower Body
- SandBell Partner Circuit
- Conditioning Circuit with Upper Body Movements
- Super Sets with Strength to Power for Athletes
- Superset Workouts for Athletes
- Circuit Training Part 4
- Circuit Training Part 3
- Circuit Training Part 2
- Circuit Training Part 1