Today’s workout will be high intensity interval training so you will need your Gymboss Interval Timer to keep track of you intervals, exercise mat, and a pull up bar from Ultimate Body Press for one of the exercises. This is another bodyweight only torture session that will bring you maximum results in terms of your strength, cardio and endurance. This workout is short but super intensive so you will burn a maximum amount of calories and boost your metabolism for hours and hours after the workout. Your body will turn into fat burning engine which is exactly what we need before the summer. To make this workout more fun you can try to beat our personal scores. You can try to compete with me, Sean or Freddy and others who are posting their score in the comments below.
Enjoy your workout,
You will be doing 3 rounds of the following sequence:
Sean’s Push Ups
Start in the plank position, lower yourself as close to the ground as possible keeping your body rigid and in one straight line. Press only half way up, lower your body to the ground again and then press all the way up into the plank (this was one rep). Walk over to the side and repeat.
These push ups are designed for extra challenge. They force your muscle to spend more time in the loading phase making your muscles work harder.
Do as many reps as you can during one minute. Now you have only 10 seconds to get ready for the next exercise.
Zuzana – 1st round 13 reps, 2nd round 12 reps, 3rd round 10 reps.
Sean – 1st round 14 reps, 2nd round 14 reps, 3rd round 11 reps.
Freddy – 1st round 16 reps, 2nd round 15 reps, 3rd round 14 reps.
Lay on your exercise mat keeping your lower back pressed into the ground and your feet just a few inches off of the floor. Spread your arms, contract the muscles in your abs and core, and sit up to hug your knees. This was one rep. Do as many reps as you can during the one minute interval. You have only 10 seconds to get into the position for the next exercise.
Zuzana – 1st round 33 reps, 2nd round 25 reps, 3rd round 23 reps.
Sean – 1st round 23 reps, 2nd round 19 reps, 3rd round 16 reps.
Freddy – 1st round 27 reps, 2nd round 23 reps, 3rd round 20 reps.
L – Lunges
Lunge forward with your right leg keeping your abs tight, chest up, and your shoulders back and down. Touch the ground slightly with the back knee before you rise up. From the standing position lung to the right side pushing your hips back. Make sure that your left leg is fully extended. Do not lift your heels off of the ground when you are in the lunge position and keep your shin vertical. Rise up to the standing position again (this was one rep). Do as many reps as you can during one minute. Rest for 10 seconds and now do the same exercise on the other side for another 1 minute interval. After 10 second rest interval move on to the following exercise.
Zuzana – 1st round 14 and 17 reps, 2nd round 15 and 14 reps, 3rd round 15 and 13 reps.
Sean – 1st round 11 and 12 reps, 2nd round 13 and 13 reps, 3rd round 12 1/2 and 12 reps.
Freddy – 1st round 14 1/2 and 14 reps, 2nd round 15 1/2 and 15 reps, 3rd round 14 and 15 reps.
Sean’s Pull Ups
These pull ups are based on the same principle as the push ups. Half way up, down, all the way up – this is one rep.
If this exercise is too challenging for you, you can always use chair for assistance just like I did. Do as many reps as you can during the one minute interval and after 10 seconds of rest move on directly to the last exercise.
Zuzana – 1st round 11 1/2, 2nd round 11 reps, 3rd round 10 reps. (chair assisted)
Sean – 1st round 9 reps, 2nd round 8 reps, 3rd round 6 reps.
Freddy – 1st round 8 reps, 2nd round 4 reps, 3rd round 0 reps (almost lost his lunch)
Dancing Frog Squats
Squat all the way down keeping a good form. Jump up to get your feet just a few inches off of the ground and land into a half squat with your thighs parallel to the floor. Rise up and bring one knee up shifting your weight towards the standing leg. This counts as one rep. Keep going and do as many reps as you can switching leg for each knee up.
Repeat this whole sequence 3 times.
Zuzana – 1sr round 17 reps, 2nd round 18 reps, 3rd round 18 reps.
Sean – 1st round 14 reps, 2nd round 14 reps, 3rd round 15 reps.
Freddy – 1st round 14 reps, 2nd round 14 reps, 3rd round 13 reps.