Instructions:
All exercises are explained in the video tutorial above including easier variations for beginners.
This is a 15 minute long workout that combines 10 minutes of Interval Training and 5 minutes of exercise challenge.
Part 1
Start by setting up your Interval Timer for 15 rounds of 10 seconds and 30 seconds intervals. You have 30 seconds for each exercise and 10 seconds of rest in between to write down your reps. Your goal is to push yourself really hard and complete as many reps for each exercise as you can. I was using my Fit Ball, Sandbag and Dip Station, however if you don’t have any of this equipment, don’t let that discourage you from trying this workout. You can do all of those exercises with just your own bodyweight or use your creativity to modify some of those exercises. Here are my reps and the circuit of exercises that you have to repeat 3 times in order to complete 10 minutes of Interval Training:
1) Ugi Jump Twist and Pop – 8, 7, 7
2) Reverse Push Up (on Dip Station) – 12, 13, 13
3) Side Lunge Twist (with Sandbag) Left side – 8, 7, 7
4) Side Lunge Twist Right side – 8, 7, 7
5) Ugi Plank Jacks (fit ball) – 26, 29, 32
Part 2
Set your timer to count down 5 minutes for you. You will be doing 6 reps of One Arm Push Up with Ugi (alternating sides as shown in the video tutorial) and 12 reps of Ugi Jump Lunge – keep going back and forth until the time is up. What counts at the end is the total amount of reps for each exercise.
I completed 7 sets of One Arm Push Ups and 7 sets + 2 reps of Jump Lunges. The next time you do this workout, your goal will be to beat your personal best at least by one rep. Even just one more rep will count as a progress so make sure to keep track of that.
And lets do one Burpee for Erin as always at the end of our workout!
Enjoy your training! :)
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