Hi guys,
This is our second training session for this week where we are focusing on fat loss and buns. This workout is going to be pretty short but very intensive. You will need watch or timer – I was using my silver Gymboss Interval Timer today. Try to go through the workout as fast as you can without taking any breaks. What is more important than speed is keeping proper form for each exercise, so make sure that you don’t sacrifice that just for the sake of beating me in this challenge ;)
Start with 30 reps of this short sequence
2 walking lunges
4 backward jumps
Half Burpee with Jump Up (no push up)
Continue with Step Ups and One Leg Elevated Squat (30 reps on each leg)
Now Lay on your exercise mat and do One Leg Bridge – 2 sets of 15 reps on each leg.
The very last exercise is one leg wall sit and your goal is to hold this position for 30 seconds on each leg and then repeat one more time. (2 minutes in total)
I was listening to Timbaland – Morning after dark. It is a killer song and I love it :) Here is the video:
Hello. I recently discovered your workout videos on YouTube so I came to your site. I haven’t “exercised” in awhile. I quit the gym (because I was bored) and started doing some martial arts but I’ve really wanted to get back into exercising again. You have inspired me. If I can look half as good as you do by doing your workouts, then I’m in. So I’ve done 3 workouts so far. Tonight I tried this one. This definitely reinforced that I need to get in better shape. I’m a 40 yr old female. I did this in 19:02 minutes. I’m keeping a notebook with my results and hope to improve over time. Thank you, thank you, thank you for your wonderful workouts.
P.S. I had my son buy me the gymboss interval timer for my birthday last week just so I could start doing the workouts.
I was sweating like a pig doing this workout. I was able to complete it in 15mins 10 sec. I could not hold the one leg wall sit for 30 sec, so I did 3 sets of 20 sec on each leg. I definitely earn my shower and breakfast.
Thank you, Zu)) Very nice workout! I finished it at 19 min 00 sec )
(Paul Van Dyk help me=)
Hi, I want to ask you how many short trainnings like this you are doing per day?
Just 1….
Hi, I tried this workout but I couldn’t do the short sequence for 30 times :( I also tried the 15 Minute Killer Cardio Challenge either :( I usually do more static workout… Can you recommend me some of your cardio videos that I can start with and build up to this level? Thx
I love Lady Gaga she is the Bomb