Today I did one of my older workout routines and beat my old personal best. This time I was paying more attention to my form and I didn’t take any longer breaks between exercises. The last time that I did this workout, I pushed hard but my form wasn’t the best and I had to take a lots of breaks in between the exercises. You can see from the video that my Prisoner squats were a lot deeper this time around and for the jump lunges I was making sure to go all the way down to touch the ground lightly with my back knee. I managed to complete this workout in 32 minutes and 11 seconds. I am using my ultra fabulous Gymboss Interval Timer as a stop watch.
Your can find the original workout here.
1. Half Burpees With Calve Raises – 60 reps
2. One Leg Push Up – 60 reps (switching legs)
3. Jump Lunges (all the way down and touch the ground slightly with your back knee) – 60 reps
4. One Leg Dead Lift – 30 reps on each leg
5. Crunches With Leg Extensions – 60 reps
6. Prisoner Squats and Front Kick – 60 reps (switching legs)
7. One Leg Tricep Dip – 60 reps (switching legs)
8. One Leg Jump Knee Up – 30 reps on each leg
9. Chest Lift – 60 reps
10. Over The Chair Kick – 30 reps on each leg
Half Burpees with Calve Raise. Start by standing with your feet about hip width apart, squat down, put your hands on the ground in front of you and jump with your feet back into plank. Your body has to be in one straight line. Contract all of your muscles and don’t drop your hips or arch your back. Jump with your feet back into a squat and as you rise up, extend your arms towards the sky and lift your heels up off of the floor. Repeat this exercise 60 times and then move to the next one.
One Leg Push Up. Get into plank and raise one leg up off of the floor. Bring your chest towards the ground, bending your elbows and keeping your body in a straight line. Push up, switch legs and repeat. Do 60 reps total (each push up counts as one rep) and move directly to the next one. As you can see in the video, I had to eventually start doing these from my knees.
Jump Lunges. Get into a lunge position. The shin of your front leg should be vertical, and your thigh parallel to the ground. Try to keep your back straight and your chest up. Keep the weight on the front heel and touch the ground lightly with your back knee before you jump up. Switch legs as you jump up and land softly on the balls of your feet and get immediately down into a lunge as you land. Repeat this exercise 60 times and move on to the next one.
One Leg Dead Lift. Stand on one leg and bend the knee of the other leg. Find your balance point, and start bending over, pushing your hips back and keeping your back straight. Bend the knee of your standing leg slightly and touch the ground with your hands. You have to keep all of the muscles in your standing leg, abs and core contracted. Do 30 reps on each leg and then move one to the next exercise.
Crunches with Leg Extensions. Lay on your back keeping your legs and your shoulders just a few inches off of the ground. Engage your core muscles and bring your knees and chest together in a jack knife motion. Repeat this exercise 60 times and move on.
Prisoner Squats with Front Kicks. Squat down until your hips are lower than your knees. Your toes are pointing slightly outwards and your knees are tracking your toes. Keep the weight on your heels and your shins vertical. Keep your chest up and your shoulders back and down. Push off of the heels and drive your hips up. Thrust your hips forward as you kick one leg in front of you. When you are kicking the leg up, make sure to raise your knee up first to get your thigh parallel to the ground and then extend your leg pushing through the heel. This exercise should be a fluent motion. Do 60 reps total switching legs after each rep and then move on.
One Leg Tricep Dip. Get into a crab position as shown in the first picture and then raise your leg up bending your elbows. Do 60 reps switching legs after each rep.
One Leg Jump Knee up. Shift your weight on one leg and drive the other leg behind and across the standing leg. Push your hips back until your thigh is parallel to the ground. Push off of the heel of the standing leg and jump driving the back knee up. Do 30 reps on each leg and move one to the next exercise.
Chest Lift. Lay on your belly and clasp your hands behind your head. Squeeze your butt, and as you inhale lift your chest up off of the mat. Bring your chest back down as you exhale. Repeat this exercise 60 times and then move on.
Over The Chair Kick. Stand behind a chair slightly sideways and kick the inside leg up and over the chair. Keep your core muscles tight, chest up and your shoulders back and down. Do 30 reps on each leg.
Congratulations, you have finished this workout. I hope that you wrote down your time so that you can beat your personal best the next time.