This is the workout that I did yesterday. We had some delays with the video, so we are just posting it now. This workout is made up of just 4 exercises and you will repeat each exercise 6 times in a row at intervals of 30 seconds of maximum effort followed by 15 seconds of rest. 15 seconds will give you just enough time to write down the reps and maybe grab a sip of water. Push hard and try to complete as many reps possible while keeping good form.
For this workout you will need an interval timer, that you will set up for 24 rounds of 2 intervals. I am using my Gymboss Interval Timer which is cool, because it signals me with vibration and sound so I can listen to my music while I workout and not worry about missing an interval. It also means that I never have to bother looking at the time. I have today’s music playlist embedded below. These are the songs that I was listening to for this workout.
This was my score:
1. Touch The Wall Squats: 18-16-18-17-18-18
2. Sumo Push Ups: 11-10-8-6-6-7
3. Jump Lunges: 17-11-9-10-10-12
4. Reversed Push Ups: 8-6-5-4-6-8
As you can see I was holding myself back and then pushed at the end, so the next time I want to push really hard right from the beginning. It is easier to push hard for the last round.
The first exercise is the Touch The Wall Squat. Stand sideways against a wall and squat down. Remember to keep proper form for the squat. Push your hips back, keep the weight on your heels, back straight, chest up, and go all the way down with your hips below your knees. Also keep your knees and toes slightly outwards – this way you will also be strengthening your inner thighs.
Stand up and bring your outer arm across your body and touch the wall behind you. Try to reach as far as you can without moving your feet.
Sumo Push Ups. These are just like regular push ups except that you will bring one hand off of the floor and push your elbow up squeezing your shoulder blades together. Inhale as you lower your body towards the ground and exhale on exertion.
Jump Lunges. There is one important rule to remember. These are not scissors but lunges and you have to always touch the ground with the back knee. You have to be very careful, so that you don’t bang your knee against the ground. This way you will avoid momentum and jerky movements. Make sure to keep the front shin vertical and don’t buckle your knee in. Keep your chest up and upper body straight. Avoid bending forward.
Reversed Push Ups. I am making this exercise easier by keeping my knees bent and heels on the floor. You can do a more challenging version by extending your legs out. You can try to put a very sturdy broom stick in between two chairs if you don’t have the gymnastic rings.