This is a completely new, utterly brutal workout that will assassinate fat and boost your metabolism if you punch it really hard. The exercises are designed to reduce you into a pool of sweat really fast. You will be doing five exercises times 6 rounds of 4 minutes each. Set your timers for 6 rounds and 2 intervals: 10 seconds of rest followed by 30 seconds of maximum effort. When I write ”rest” it is actually a complete lie, because 10 seconds goes by so fast, that you might just have time to take a sip of water ( keep the cap off of the bottle of you won’t make it). This workout is insane, but just remember each exercise round is only 4 minutes long – and you are only actually working for 3 of those minutes. Push your hardest, but remember not to flop all over the place – keep good form on each exercise. Stay focused and visualize the outcome that you want. See yourself in amazing shape this summer. For this workout you will need a sturdy chair, your exercise mat and a timer. I am using my cool Gymboss Interval Timer to automatically keep track of my time and intervals.
There are 5 exercises in this workout:
1. Ninja Jump Tucks
2. Half Burpee with Push Up
3. High Knees and Drop Down
4. Reversed Crunches
5. Side Step Ups
Start by kneeling on the edge of your exercise mat.
Use your core muscles and your upper legs to jump into a squat.
From the squat position jump up as high as you can and tuck your knees in. This is one rep. Do as many as possible during each round of 30 seconds. My score for this exercise:
6 – 5 – 5 – 4 – 5 – 6
Half Burpee With Push Up. Start in plank position. Keep all of the muscles on your body tight. Your body should be in one line, so don’t drop your hips and don’t push your butt up in the air.
Jump with your feet forward and drive your hips up.
Jump with your feet back into plank and do one push up. This is one rep. Do as many as you can during each 30 second round.
My score for this exercise:
9 – 7 – 5 – 6 – 5 – 5
This exercise is incredible cardio. Do 10 high knees as fast as you can…
… and then drop down onto the floor. Your tummy and chest have to touch the ground before you rise up again. This is one rep and your goal is to do as many as you can during each 30 second interval. My score for this exercise:
5 – 5 – 4 1/2 – 4 – 4 – 4
Reversed Crunches. Lay on your back and extend your legs. Cross your feet. Keep your lower back pressed into the mat.
Bring your legs up towards the ceiling and lift your butt a few inches up off of the ground using your abs. Bring your legs back down and touch the ground before you do another rep. Focus on keeping your lower back flat on the mat.
My score for this exercise:
13 – 13 – 12 – 13 – 13 – 13
Stand beside a chair and put one foot up. Push off of the heel and use your butt muscles to rise up.
Push the hips of your standing leg forward and drive the knee of the other leg up. This is one rep. Push hard and do as many reps as possible during each 30 second interval. Switch sides after each interval so that you work each leg 3 times during the 4 minutes ( there are 6 rounds ) My score for this exercise:
20 – 20 – 14 – 15 – 15 – 15