Hi Everyone,
For today’s workout you will need only your interval timer and an exercises mat, because the entire workout is made up of bodyweight exercises only. I am using my pink Gymboss Interval Timer for keeping track of my time and intervals. This workout has 2 parts.
In the first part of this workout you will be doing 4 minutes of interval training. Set your timer for 6 rounds and 2 different intervals. The first interval that you need to set is 10 seconds (your rest interval) and the second interval is 30 seconds. Try to complete as many reps as you can during each 30 second interval. Your timer will let you know when each interval starts and ends. The exercise that you will be doing is the Backward Lunge Jump Up and you will switch legs after each 30 second interval. After completing these 4 minutes of interval training, take a short rest, have sip of water and move on to the second part of this workout.
In the second part of this workout you will be doing 3 rounds of 3 different exercises and your goal is to complete them as fast as you can. Try to beat my personal record of 14 minutes and 9 seconds.
These are the exercises that you will be doing:
1. Reptile Push Up – 10 reps
2. One Jump Forward and two back – 30 reps (one jump forward and two jumps back counts as one rep)
3. Side Crunch – 20 reps on each side
Enjoy your workout and let me know how you did.
Zuzana.
Backward Lunge Jump Up – 4 minutes of interval training. Six rounds of 10 seconds of rest and 30 seconds of maximum reps. Switch legs after each interval.
Reptile Push Up – Start in plank position. Bend your elbows, and bring one knee out and towards your elbow while lowering your body towards the ground. Push Up and get to the starting position. Remember to keep your whole body rigid. Don’t drop your hips or arch your back.
One Jump Forward and two back – Start by standing with your feet shoulder width apart and make a big jump forward. Bend your knees as you land and push your hips back until your thighs are parallel to the ground. Do two smaller jumps back keeping your knees bent.
Side Crunch – Lay on your side put your arm behind your head. The bottom arm is on the mat by your side for support. Your legs are on top of each other and knees bent. Squeeze your abs and bring your legs and upper body up at the same time.
That was a great workout!
Part 1: 13,13,13,13,11,11
I finished the second part in 13:30:59. I didn’t think I would beat your time, but I can tell that following your workouts has really helped me. Keep up the amazing work! Have fun in Rome!
Much appreciate the detail and description of the workout, which is noticeably rare in “workout” info on the net. Seems most other sites want $$ for the detail – which is a huge red flag for me to stay away. So I guess the detail and honest delivery is why I return. Just wish I started the workouts at the very beginning.
Thanks!
This was punishment. I thought the hard part would be the reptile push ups and the side crunches. Boy was I wrong. The lunges and the jumps were torture. You make it look so easy. Well, first time ever here are the numbers for me:
Part 1: 13,11,8,8,7,7
Part 2: 18:15:30
I look forward to getting better.
Did this workout today for thr first time because I thought it would be nice and easy, I had a hard workout yesterday and didn’t feel like doing two tough ones in a row. Now I have to admit it was not as easy as I expected it to be. Before I started, decided to do this twice ( it was supposed to be nice and easy after all) and half way through second part I new it would be hard, but as promised to myself, did it twice, had to that was the plan.
Part 1: strange, but all 17
Part 2: 12min 12s (first round) and 11min 16sec (second time)
When I finished I couldn’t trust my thights to do a light cool down.
I know, your 12 minute workouts are very intensive and can leave you on the floor, but I am always curius if I can push myself further then I thought possible, so very often doing your workouts I like to do extra round or two or perform it twice. I noticed something, usually when going through a workout second time in spite of feeling tired I am able to hit it even harder. Why, I don’t know.
Hi,
The “Hot Quicky” workout, right before this one, still does not have any intsructions underneath it. Can you add the reps for that one?
I love doing these workouts and i’m going through them all!! Love it.
Looking forward to seeing more of you guys.
Johanna
This workout was amazing! I don’t have the gymboss timer yet so I’m just doing your workouts with a stopwatch, but my gymboss timer should be arriving in the mail soon and I can not wait to be able to use it!