I set the goal at the beginning of this workout that I would complete 5 rounds. The first round was already intense, and it took me about 8 minutes, at which point I realized that 3 rounds was going to be enough. I could have dragged my ass for 5 rounds, but then the intensity would have decreased. I prefer to keep my workouts short but very intense. If you want to go for 3 or 5 rounds it’s up to you. Do whatever feels good. Not everyone likes high intensity workouts and if thats the case with you, make your session longer in order to get something out of it. I hope that you will enjoy today’s workout and if you are following my exercise program then tomorrow is a day of active rest. I am not sure yet what we are going to do, but I will keep you posted.
Rolling Jump Tuck
Start by standing in front of your exercise mat with your feet hip width apart. Squat down with your arms along your sides and your hands close the exercise mat.
Place your hand and your butt on the mat first and then roll back vertebrae by vertebrae.
Using your arms for support, engage your abs and lift your hips up as high as you can. Don’t roll onto your neck. Your legs are straight and toes pointed.
Roll your spine vertebrae by vertebrae back down onto the mat and use momentum to get in a squat position.
Push off of your feet and jump up bringing your knees towards your chest. Land softly on the balls of your feet. This counts as one rep. I did 12 reps per round.
Lay on your side and place the bottom arm along your body on the exercise mat for support. The other arm is behind your head with your elbow pointing towards the sky. Your knees are together and slightly bent.
Contract your abs and lift your legs and your upper body off of the mat simultaneously. Try to reach with your elbow towards your knees. You should feel this in your obliques. Return to the starting position. This counts as 1 rep. I did 25 reps on each side.
Place both hands behind your head and get down into a lunge. Keep your chest up, back straight, shoulders down and back. Make sure that your knee doesn’t reach over your toes.
Push off of your feet and jump up, switching legs in midair.
Land softly on the balls of your feet in the lunge position and repeat for 20 reps.
One Leg Bridge To Crunch
Lay on your back with one leg on the floor and the other extended. Your arms are along your sides.
Squeeze your glutes and lift your hips up keeping one leg in the air and extended.
Bring your hips down on the mat, engage your abs pressing your lower back into the mat and lift your upper body towards the extended leg. This counts as 1 rep. I did 20 reps on each leg.