Today’s workout is not as intensive as the one from yesterday, but I promise that you will like it. If I may give you some advice – pay attention to your form when doing these 4 exercises. I was very careful today to keep good form and the workout took me longer then I expected. I have incorporated a variation of one arm push ups, because I would like to be able to do the regular ones one day. This variation is the easiest, but you can experiment with the position of your knees and bring them closer together if you feel like you can handle more of a challenge. If you are not strong enough to go all the way down it doesn’t matter. Try to do your best. You will make progress even if today you can just bend your elbows a few inches. If you are stronger then me, then you can try to do the regular one arm push ups.
This workout is made up of 4 exercises – One Leg Jump Touch Down (10 reps on each leg), One Arm Push Ups (5 reps on each arm), Mountain Climber Kick Ups ( 20 reps total), Maltese Sit Ups ( 20 reps total). I used my Gymboss Interval Timer to keep track of my time.
Repeat this sequence 4 times and keep track of your time. Try to keep moving through the workout without taking any long breaks.
Have a great workout and let me know how you did!
Zuzana.
One Leg Jump Touch Down
Stand on one leg and bend forward to touch the ground with both hands. The standing leg is bent, your chest is up, back straight. Extend the one leg behind you across the standing leg and try to keep it in the air without touching the ground.
Push off of the standing leg, drive your knee up and jump. This counts as one rep. Complete 10 reps on each leg.
One Arm Push Ups
Kneel down on your mat and place your hands on the floor in front of you and underneath your shoulders. You can have your knees together or bring them wide apart. Find a comfortable position that will allow you to perform this exercise. Bring one arm behind your back or place it on your thigh. Inhale and try to bring your chest towards the ground – then push up. Switch your arms and do the same thing on the other side. Complete 10 reps total (5 on each arm).
Mountain Climber Kick Up
Get into a lunge position and put your hands on the ground in front of you.
Jump up keeping your hands on the ground and switch legs.
Stand up on the front leg and kick the back leg forward and up. Reach with your opposite arm towards your toes. Don’t round your back – keep your chest up and don’t shrug your shoulders. Your abs should be tight. This counts as 1 rep. Repeat for the total of 20 reps alternating sides.
Maltese Sit Ups
Lay on your back with your legs wid apart and your arms extended above your head.
Sit up, reach with your hands towards the sky and straighten your spine.
Bend forward towards one leg and then lay down on your back.
Bring your feet together, keeping your knees wide apart and bring your legs up. Lift your hips off of the ground with your feet pointing towards the sky. Bring your hips and legs down again to get into the starting position. Complete 20 reps total alternating sides.
Happy Birthday Z!!! =), I have learned soooo much from you, not only about fitness =)
did 10 pushups on my knees instead of one arm push ups. all four rounds took me 32:21:81. gotta stretch out my legs now.
Hello!
I did this workout in 33:20. I did all the moves really slowly to get the full effect, and I have to say that this made me as tired as a 5k run on a treadmill :) The switch kick things were amazing cardio, but I had to take about a minute break after them and before the sit ups :(
I loved this workout though! Thanks so much!!!!
Hello Zuzanna,
I am new to the site and I’m excited to get started. I just had a quick question about the timer. I’ve never used one. Can you explain for me? For this exercise you did fours exercises and 4 rounds. How much time do you give yourself to complete each round of exercises? Break time is after full completion of a round?
Thanks!
C.J.
OMG OMG!!!! I beat u i did this workout in 24:37 minutes =) XD wow i start from your first workout (stregt, balance, agylyti workout) day by day i did one today i did this one and i beat u i won omg thanks this motivate me a lot thanks so much!!!!!!
i’m doing exactly the same thing haha :)
On June 8, 2010 I completed this workout in 26 minutes and 45 seconds
So, interesting thing happened today at my university’s gym. We have a leadership program at the school that can be similar to the military in mannerisms. Some of those students are in an ROTC program, and mainly the army guys wake up especially early to exercise. I usually exercise shortly after 6 am every time I work out at the school gym. I live upstairs in an apartment, so all the hopping and jumping around isn’t appreciated by my downstairs neighbors, I’m sure. I started over with your daily workouts since I overexerted myself a couple times in the later workouts, and I have improved with every single routine. Right before I was going to do this workout, I had an army sergeant come up to me. The army sergeant told me that he likes my dedication and motivation. He asked me if I wanted to join the army based on the exercises I was doing! He said that I was in “phenomenal shape,” although I do think he was just trying to flatter me. :P I have only been doing these exercises for a little over a month now.
My partner and I live about two hours away, and he’s only seen me two or three times since I started exercising. He told me that he’s really surprised at how quickly my body is changing. I don’t see it because the fluorescent lights in my bathroom are horrifically bright, and I can’t tell that my body’s changing. I may have to get a separate mirror in my room sometime with hopefully a more natural lighting. I’m really glad that I stumbled onto this site a few months back, and finally decided to start exercising again just a little over a month ago! Thanks again, Zuzana and Frederick!
By the way, I tried your Czech Lunch Recipe with the chicken legs, and it came out absolutely fabulous! The sauce was incredible, and I could hardly believe that it tasted the way it did based on the ingredients in it. Keep up the great work, and I send you both my endless thanks for everything you do on this site!