Workout Breakdown
Time: 12min.Workout Type: Interval trainingExercises: 6
Get your gear for this workout here:
Instructions:
This workout is only 12 minutes long, but don’t even think that I can’t make you sweat buckets in such a short time. Try it and see for yourself that these workouts are not for cucumbers. These workouts are for BodyRockers ;)
Get your Interval Timer ready and set it up for 4 rounds and two intervals – 10 seconds and 50 seconds. You will go for maximum reps during each 50 second interval. The first part of the workout is made up of 2 exercises: Crab Toe Touch and Dive Bomber. It will look like this:
10 seconds rest
Crab Toe Touch
10 seconds rest
Dive Bomber
You will repeat this sequence one more time.
Crab position
Crab toe touch. Alternate sides for each rep.
I did 35 reps in the first round and 28 reps in the second round.
Dive Bomber
The pictures above show step by step flow of this exercise, however to complete 1 rep you have to reverse the movement and get back into the starting position.
I did 10 reps in the first round and 9 reps in the second round.
After completing the first part of the workout, reset your timer for 6 rounds of 10 seconds and 10 seconds intervals. You will go for a total burnout. There is no rest interval – you will work at your max. effort throughout the entire 2 minutes. There are two exercises that you will be doing back to back (no rest in between): Jump Lunge and Mountain Climber. You wont be able to write your reps down since there is no rest interval so just push hard as much as you can.
Jump Lunge
This is the starting position. Keep your abs tight, chest up, shoulders back and down. Jump up and switch the legs before your land. Go for maximum reps.
Mountain Climber
This is the starting position. Arms are extended and your hands are in line with your shoulders. Abs tight and one knee close to your chest. Jump up keeping the hands on the ground and switch legs. Go for maximum reps.
The third part of this workout is another 4 minutes of intervals. Set your timer again for 4 rounds and intervals of 10 seconds and 50 seconds. this time you will be doing One Leg Hot Attack exercise and Thigh Shrinker exercise.
10 seconds rest
One Leg Hot Attack
10 seconds rest
Thigh Shrinker
Repeat this sequence one more time (to get the 4 minutes in)
Do a One Leg Squat pushing your hips back and keepig your abs tight. If you can’t go all the way down into the squat, then try to go at least half way down. You can also hold on to something for support when doing this exercise.
Now bring the leg that was in front of you in the back and put your hands on the ground. Don’t forget to keep your back straight and abs tight.
Bend your elbows and bring your face as close to the ground and possible. If you don’t have the strength to do that, then try to bend your elbows at least a little bit. You will gradually develop the strength in your arms but start with the easier variations.
I did 6 reps in the first round and 5 reps in the second round.
One Leg Squat and One Lep Pike Press count as 1 rep. Switch legs after each rep and do as many of them as possible during the 50 second intervals.
Thigh Shrinker Exercise
The pictures above represent the step by step flow of this exercise. This counts as 1 rep. Do as many as possible.
I did 10 reps in the first round and 7 reps in the second round.
After this you will do another 2 minutes of the same burnout as before – Jump Lunges and Mountain Climbers.
That’s it! Enojoy today’s torture workout :)
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