Today I tried one of your workouts and I must say that it was very enjoyable. The whole workout takes only 18 minutes and thanks to the intervals and variety of exercises you won’t be bored and the time (and sweat) will fly. Excellent choice of bodyweight exercises, nice pace, good mix of cardio and strength training = amazing workout. Thanks to you. Here is the comment that inspired my training for today:
So I’ve been sick with a cold for the past 3 days and I was finally feeling better today and decided to hit it hard! So I came up with this brutal workout and it just about killed me today. I couldn’t stop sweating after. So I thought I would share it here for anyone who wants to try.
My Sucker for Punishment Workout:
Setup the timer for 4 intervals of 60 and 30 seconds. There are no breaks between each exercise. At the end of the 6 min round take a very short break then reset your timer and do the whole circuit 2 more times for an 18 minute brutal workout!
60 seconds Prisoner squats with Knee up 30 seconds standard pushups (not from knees) 60 seconds Jump Rope Skips 30 seconds burpees with pushup and jump 60 seconds Side lunge touch down (staying low) 30 seconds mountain climbers 60 seconds Leg Lifts 30 seconds Side jump squats
P.S. the gymboss doesn’t let me go to 60 sec so I had to set it to 59 sec..close enough :)
Hope you feel better soon Zuzana!
If you noticed, I didn’t use the original name of the workout, and instead I named it after the person who came up with it. I think that S&M describes this workout very well :)
A little tip for you guys who are using the Gymboss Interval Timer with me and SM. If you want to set an interval for 60 seconds, you have to set it for 1 minute which will look like this on the display: 01:00 ;) As I said in the video, the timer will let you know exactly when to move from one exercise to the next so that you can focus 100% on your workout. The fact that the it also vibrates means that you can be listening to your favorite music while you workout and not miss the interval.
The goal for this workout is to push really hard and try for maximum reps in each exercise. When you are exercising at this intensity, your brain is not going to be able to remember which exercise you should be doing next. I can’t even remember my name at this level of intensity :) so the best thing to do is to write down the workout and have it somewhere where you can see it.
Enjoy your workout,
Prisoner Squat Knee Up
Jump Rope Skipping
Burpees with Push Up and Jump Up
Side Lunge Touch Down
Side Lunge Jump