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.
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.