Now we are finally getting into the easier part of this workout, starting with exercise number 4 which is a long jump forward followed by two jumps back. The rules remain the same, 8 rounds of 2 intervals. The intervals are 20 seconds of intense, sprint like effort, immediately followed by 10 seconds of rest. Keep your chest up, your abs tight, shoulders back and down and don’t go over your feet with your knees. Don’t you give up, you are almost at the end of this torturous workout – this part takes only 4 minutes! Think of the incredible physical transformation that you are creating After this exercise, wipe the sweat off of your face, have a sip of water and move on to the last and the easiest part of this workout – part 5.
Don’t do this type of workout every day. Cycle your training and vary the intensity and volume of your workouts.
Read my response in fitness F.A.Q’s to your question: How often should I exercise?