This is today’s workout and it is absolutely brutal :)
1. Burpees (with push up and jump up)
2. One Leg Dead Lift and Jump Up (switch legs after each interval)
3. Mountain Climber
4. Side Crunch (switch sides after each interval)
5. Side Lunge Touch Down
Set up your timer for 8 rounds and 2 intervals. The first interval is 10 seconds which is your rest interval and the second interval is 20 seconds. During the 20 seconds you will be exercising at your maximum effort. Push really hard. Each exercise will take you only 4 minutes.
Your timer will tell you when the 4 minutes are over. Take a short break, reset your timer for another 4 minutes and move on to the next exercise. I am using my Gymboss Interval Timer which allows me to focus 100% on the exercises and not on constantly getting distracted by checking the time.
I have posted the amount of reps that I did for each exercise below.
One Leg Deadlift and Jump Up: 10-11-10-10-8-8-10-10
Mountain Climber: 37-36-38-26-23-23-23-23
Side Crunch: 16-12-14-14-14-12-13-11
Side Lunge and Touch Down: 13-13-13-12-12-12-12-12
When you are doing this exercise make sure that you stay low and keep your knees bent when you return to the starting position.