We will be focusing on interval training for the next little while just to shake it up. You might find that this type of training is way more intense than our regular time challenges which is great. This type of super intenstive training is amazing for boosting up your metabolism which means that your body will be burning more calories long after your workout – even if you have to sit in front of your computer at work for the rest of the day.
As for my opinion on today’s coffee talk, I think that when two people are in a serious relationship together, then they should act like family. Families are suppose to be supportive and help each other. If you see that your partner is slipping or has become lazy and is starting to let them selves go, then I think that you should do your best to help them and motivate them to get active again. It’s really nice when you have someone who wants to be active in the same way as you do or someone who can push you when you don’t feel like doing anything, just because you had a bad day. I know an older couple who are in their late fifties and have always been incredibly active together. They are not only young looking and attractive people, but they are also a very happily married couple, because all of the activities that they have been doing together over the years has brought them closer together. This couple lives in Prague. They have regular jobs, 2 kids and they live in one of the old communist apartment buildings. They never had a nice car, or expensive clothes, but they have always been active and happy people. On weekends they would ride their bikes from Prague to our village where their grandma lived which is about 30 km. During the week they would go swimming and their vacations were also more adventurous then relaxing. They are still climbing mountains and rafting on the rivers. These people are fun and cool. Their kids are the same, except that they also became very successful in their business which I believe has something to do with the positive energy around them. This is what Frederick and I want for our marriage and our life together.
In this workout you will be doing 10 different exercises. You need a chair, and something that will allow you to do pull ups. I am using my portable gymnastic rings. For each exercise you will do 4 rounds of 15 seconds of intense work and 15 seconds of rest. This means that you will have 2 minutes for each exercise. On your timer you have to set up 2 intervals of 15 seconds and 40 rounds. I am using my Gymboss Interval Timer which automatically keeps track of my intervals and lets me keep 100% of my focus on my workout rather than constantly checking my watch.
Try to do as many reps as you can during the 15 seconds of work and write down your reps in your exercise log. You won’t have time for anything else, maybe just a sip of water. This workout is so dynamic that you certainly won’t be bored and the 20 minutes of brutal intensity will go by really fast.
1. Low Jacks
2. Dynamic Push Ups
3 . Jump Squats
4. Half Burpees
5. One leg side jump lunge
6. Pull Ups
7. Step Jumps
8. Dancing Crab
9. Butt Lift and Toe Touch
10. Twist Jump
Remember that these are not regular jumping jacks, so try to stay really low with your knees bent at all times.
Dynamic push ups. Jump your feet apart as you lower your body towards the ground. Jump your feet together as you push up.
Jump Squat. When you squat down, push your hips back, keep the weight on your heels, chest up, and your back straight. You have to get to rock bottom squat so that your hips are lower then your knee caps. Then push off of the heels and jump up just a few inches off of the ground. Land softly on the balls of your feet and get immediately into the squat.
Half Burpees. Get into plank and make sure that all of the muscles in your body are tight. Your body should be in one line. Don’t drop your hips down and don’t push your bum up in the air either. Pull your abs in, squeeze your buttocks.
Jump with your feet forward and now stick your bum in the air. Look forward and don’t round your back. Land on the balls of your feet and jump immediately back into the plank.
Get into the side lunge. Keep your weight on the heel of the standing leg and make sure that the other leg is completely straight and the foot is on the ground. Push off of the heel and jump up few inches off of the ground kicking yourself in the butt with the other leg. Don’t really kick yourself in the butt, it’s just a figure of speech :)
Pull Ups. You can use a chair for support if you need to.
Step Jumps. It’s just like step ups except that this exercise is more dynamic, because you are switching the legs as soon as you step up on the chair and you can also do a little jump switch to make it faster and more intense.
Dancing Crab. Keep your weight on the heels and start lifting the opposite arm and leg simultaneously as you push your hips up.
Lift you butt just a few inches off of the ground, bring it back down on the mat and then touch your toes as you lift your upper back off of the mat.
Twist Jumps. Stand with your feet together and bend your knees. Jump just few inches off of the ground twisting your lower body.