Today’s workout will take you only 12 minutes. Many people who are new to this site are asking me if these workouts are the only exercise that I do. Yes these workouts are keeping me in shape and can get you in shape as well. There is no need to spend hours in the gym if you want to loose fat and get visible muscle tone. The shorter the workout is the harder you can push which will result in very intensive training. You will be building muscles, burning fat and sculpting your body. Whether you will be tiny or big depends on how much you eat. Either way you should eat many times a day. At least 5 times. If your goal is to be strong but small, than you should stick to small portions and include lots of vegetables and fruit in your diet. If your goal is to build big muscles, than you have to feed them with bigger portions and a lot of protein.
My goal is to keep my body strong but small so I have to keep my portion sizes small as well which is kind of a challenge. For me it’s hard to eat small portions not because I feel hungry, but because I like food and I have constant cravings. Some days I am doing pretty good and some days not as much. If I was being really disciplined with my diet, my arms, and legs would be smaller which is my goal for the summer.
if you want to reach your goal faster, then you should know exactly what you want and write it down. Follow the basic rules that I have mentioned above and you will see nice changes happening soon. At the end is all just about discipline, because the rules are simple.
For today’s workout you will need an Interval timer. I am using my cool Gymboss Interval Timer that keeps track of the intervals and rounds automatically and lets me know with sound and vibration when to switch exercises. I am also using my new Ultimate Body Press equipment for bodyweight training which gave my workouts a real boost, because I am sore in a way that I haven’t been in a long time. It is good to incorporate new challenges into your workout. This basic equipment is not a gimmick. It requires your muscles to work really hard. Lifting your own bodyweight is never an easy workout. This equipment just allows you to do it in different ways.
Enjoy workout and have fun with it,
1. Part of this workout; 4 minutes (8 rounds) : 10 seconds rest and 20 seconds of maximum effort. Switching between the two exercises.
Push Ups On the Rings ( for those who don’t have this equipment, do legs elevated push ups, because this exercise should feel really hard)
2. Part of this workout; 4 minutes (8 rounds) : 10 seconds rest and 20 seconds of maximum effort. Switching between the two exercises.
Military Pull Ups
Low Jumping Jacks – these are not regular jumping jacks, so stay low with your knees bend at all times
3. Part of this workout; 4 minutes (8 rounds) : 10 seconds rest and 20 seconds of maximum effort. Switching between the two exercises.
Oblique Knee Raises on the Torture Machine (in other words Dip Station)
High Knees with Jump rope