I took it easier today with this workout, so if you feel like you need something really intensive, feel free to do the more challenging workouts like 500 workout. I just didn’t want to destroy myself today, because my butt was still little sore from Death By Workout. Those Side Jump Lunges really attacked my rear end. One of the common questions that I get is also about post exercise muscle soreness, so here is your example. I haven’t been sore from workouts for some time, but the last workout really got me. It would be a mistake to skip my workout today altogether because that doesn’t really help the muscles to recover. A light workout like today’s workout on the other hand is a great way to stay active and speed up the muscle recovery process.
By the way tomorrow is our first lesson of rock climbing, so I will try to take some pictures to show you where we went and what we did. I will take my ipod nano with the little camera and maybe I can do a little video to share this experience with you.
Have a great weekend and enjoy this workout :)
Hot Burn Workout
There are 5 rounds of the following exercises.
Start with toe touches. Each time you touch the box (or another elevated surface) counts as one rep. Do 30 reps total.
5 reps of Reptile Push Ups – Get into plank and bring one knee towards your elbow. Hold it there and do 5 push ups. Switch the legs and do 5 more on the other side. After this exercise do another set of 30 toe touches.
10 reps of One Leg Dead Lift – each leg
Inhale while extending your arms overhead and bringing your right knee up. Exhale while bending over and extending the right leg behind you. Place your hands on the floor in front of you and do 5 short pulses up and down with the extended leg. This counts as one rep. After this exercise do another set of 30 toe touches.
20 reps of Laying Scissors and Toe Touches
Lay on your back and lift your extended legs off of the mat. Press your lower back into the mat and engage your abs. Lift one leg up until it is vertical towards the ground. Lift your shoulders up off of the mat and touch your toes. Lay back on the mat and scissor the legs. Repeat the same on the other leg. Each Toe Touch counts as one rep. It is important that you keep your feet up off of the ground the whole time ( if you can). If you feel that you can’t keep your lower back pressed into the mat while keeping your legs in the air, then try to lift them higher or just put them down completely.
This was one round out of 5, so go back to the first exercise and repeat all of them 4 more times in the same order.