Today’s workout is only 16 minutes long but still very intensive. It is nice to know when the torture is over :) I ran out of time before I could finish the one leg deadlifts, but I just couldn’t walk away without finishing the last few reps. I had to finish the second round, because it would have probably bugged me all day – I know I’m nuts. If your time is up before you complete an exercise or a round, it is up to you wether  or not you want to end it right then and there. The important thing is that you commit to work really hard for the prescribed 16 minutes. Try to complete all of the reps. Do your best, but always with  proper form. Write down in your exercise log how many reps you were able to do for each exercise. For this workout you will need an exercise mat, wall behind you, and a timer for counting down the 16 minutes. Don’t forget to warm up before your workout, and cool down and stretch after the workout.

Tomorrow is a day of active rest so do something fun a stay active. The next workout will be on Monday. We are going for a hike tomorrow to explore this island, so we will keep you posted.

Best,

Zuzana.

One Legged Gypsy Workout

Time: 16 minutes

4 Exercises: One leg wall sit, One leg crawl, One leg sit up, and One leg deadlift

One Leg Wall Sit

This exercise will strengthen your upper legs especially your quads. Complete 25 reps of small pulses with your elevated leg. You can make this exercise easier on yourself if you skip the pulses and just keep your extended leg low.

Lean with your back against a wall and squat down until your thighs are parallel with the ground. Your back should be flat against the wall and your knees above your ankles. Keep your shoulders down, chest up and your abs tight.

Lift one leg up and extend it in front of you with your feet flexed. Keep your hips in one line. Your abs remain tight.

Begin a small movement with your extended leg up and down. Each little pulse counts as one rep.

One Leg Crawl

This exercise will work your upper body and your core. One crawl forward and one back counts as 1 rep. Complete 10 reps on each leg.

This is the starting position. Bend over at your waist, put your hands on the ground in front of you and lift one leg up. Your bodyweight is evenly spread between your 3 limbs.

Start crawling forward keeping your abs engaged.

Crawl into a plank position keeping your one leg elevated. Once you are in the plank position, reverse the movement and get back to the starting position.

One Leg Sit Up

This exercise doesn’t work only your abs but also your core muscles. Perform 25 reps on each leg.

This is the starting position. Lay on your back with one leg bent and your foot flat on the ground. Lift the other leg off of the floor and extend it out. Try to keep the knee of the elevated leg locked. Your arms are long and above your head.

Sit up and reach towards your foot. Do your best to keep your knee locked and your leg straight. Roll back to the starting position.

One Leg Deadlift

Many fitness professionals and enthusiasts believe that  deadlift is the king of all exercises because it works all of the major muscle groups. The one leg deadlift will target mostly your glutes, waist, abs and lower back.

Start by standing tall with one leg bent and your heel lifted off of the ground. Find your balance.

Bent forward at the waist, keeping your back straight and knees slightly bent. Try to touch the ground with your fingers.

As soon as you touch the ground (or as far as you can go) stand up and raise your arms up above your head.