Knock on wood we are over our colds. I am feeling so hyped to be back doing my workouts it’s ridiculous. You know that feeling when you have missed your workouts for a while… I start to feel so slow and lazy – the force of gravity seems to double for everyday I miss being active. This workout gave me the shake I needed to get back into full swing again and get moving forward. The summer is on it’s way, and I’m going to ride your asses to workout with me so we can all get into the best shape of our lives. This workout is a real full body assault – push hard and give it everything you can because the summer isn’t taking any prisoners and no one wants to hide under their beach blanket another year :)
As usual I am using my cool Gymboss Interval Timer to automatically track the intervals for this workout. A lot of you guys have been asking about my timer – you can find it by clicking here. I am using my Ultimate Body Press pull up bar. You can check it out by clicking the blue link.
This workout takes only 20 minutes and it is divided into 5 rounds. Each round is 4 minutes long and comprises of 6 exercises. You will be doing as many reps for each exercise during each of the 30 second intervals. Then you have only 10 seconds to get ready for the next exercise. Set your timer for 6 rounds of two intervals: 10 seconds of rest followed by 30 seconds of max effort. I call it rest, but in reality it is just enough time to right down your reps and get ready for the next exercise.
2. Side Jump Lunge
3. Jump Rope Jacks
4. Pull Ups
5. Hanging Leg Raises
6. Ninja Jump Tucks
Burpees. Start standing, squat down, put your hands on the ground in front of you and jump with your feet back into a plank. Do one push up. When you are doing the push up, remember to engage all of the muscles on your body. Your body has to be in one straight line and move as a unit. Don’t drop your hips and don’t push them up in the air.
Jump your feet back into a squat.
Jump up just few inches off of the ground and land softly on the balls of your feet. Bend your knees slightly as you land and go directly into the squat to continue this exercise.
Side Jump Lunge. Start in the side lunge position with your hands (fingers) touching the ground. Push your hips back to get into the position and try to keep your back straight. Your extended leg should be locked at the knee and the shin of the standing leg should be vertical. Push off of the heel of the standing leg and jump up switching legs. Land softly on the ball of your foot and then shift the weight onto your heel as you push your hips back.
Jumping Jacks with the jump rope. Remember to keep your core muscles engaged and always land softly on the balls of your feet. Bend your knees slightly every time you land.
Pull Ups – Military grip. Start by hanging on the pull up bar, don’t swing and don’t use the momentum to get yourself up. The movement should be controlled. It helps when you squeeze the pull up bar with your hands as hard as you can and engage all of the muscles in your arms and on your back.
Pull yourself up and until your chin is over the bar and then lower yourself down in a controlled movement. If you can’t do regular pull ups, you might want to use chair for assisted pull ups.
Grab the bar and get ready to do pull ups. Put one foot up on a chair in front of you and keep the other foot on the ground. As you pull yourself up with your arms, you can help yourself to push off of the chair with your foot. The other leg is always pointing down to the ground ready for you to step down and away for safety.
Hanging Knee Raises. Great exercise for your abs and for improving your pull ups. Grab the bar and hang there with your knees bend.
Engage your abs and your core muscles to bring the knees up as far towards your chest as you can. Avoid momentum and swinging. Keep the movement under control.
Ninja Jump Tucks. Start by kneeling on your exercise mat with your abs and core muscles engaged.
Explode up from the kneeling position into a squat. I wish I could make this exercise easier for you guys, but it honestly just takes some practice. You can cheat getting into the squat from your knees by pressing your hands down on the ground for support and balance if you need to.
From the squat jump up and tuck your knees up in mid air. Land softly on the balls of your feet and bend your knees slightly as you land.