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Wow Booty Workout
Hi BodyRockers,
I hope that you are doing great and that you are keeping up with our diet challenge for this week.Today we are doing super a intense combined workout. The workout is divided into 3 parts that you will do back to back. The first part of the workout is 4 minutes of high intensity interval training and the only thing you will need is your Gymboss Interval Timer. Set your timer for 16 rounds of 5 second and 10 second long intervals. You start with the short interval and as soon as you hear the beep of your timer start doing high knees at your maximum effort. Your goal is to put all of your energy into the exercise and sprint as fast as you can during the 10 second interval. As soon as you hear the beep tone again, drop down on your belly and stay there for 5 seconds until the timer tells you to get up and keep going with the high knees. You will complete 16 rounds of this craziness. At the end of the 4 minutes you should be sweating and breathing hard like me. If your not, then it means only one thing – you haven’t been pushing yourself at your maximum effort!
After a short break – 1 minute and a sip of water, you will move on to the second part of the workout which is a time challenge. You will need your Gymboss Interval Timer again and this time you will set it up as a stop watch. I was also using my 35 pound Sandbag, so unless you are a complete beginner, you can use the extra weight to kick up the intensity of this challenge. You can always play with the weight of the sandbag and make it as heavy as you need to for your fitness level. I went over the exercises and modifications for beginners in the instructional video for this workout.
I completed part 2 in 7 minutes and 54 seconds, so you guys can try to beat my time. There are 30 sets in this mini workout that you have to complete as fast as possible. Check out the step by step photo tutorial and the instructional video so that you know the exact flow of this routine.
Finally the 3rd part of this workout is the same as part 1. At this point you might be considering giving up, however I hope that you will find that last little bit of strength inside and do it. BodyRockers never give up ;)
Enjoy your workout!
Best,
Zuzana.
Part1
High Knees
Drop Down
Part 2
1.Stand with your Sandbag by your right foot.
2. Push your hips back keeping your back straight and reach for your Sandbag.
3. Throw the Sandbag over your left shoulder.
4. Jump your feet apart.
5. Squat down until your thighs are parallel to the ground.
6. Jump your feet together.
7. Throw the Sandbag on the ground next to your left foot.
8. Get into plank.
9. Do a push up.
10. Power up.
11. Stand tall with the Sandbag by your left foot
(In the next set you will be throwing the Sandbag on your right shoulder)
This is one set and your goal is to complete 30 sets for time.
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Nelita
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Kelsey
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http://bodyrockchallenge.com/dancing-crab-day-39/ Dancing Crab – Day 39 | Body Rock Challenge
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shauna
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http://www.bodyrock.tv/ Zuzana – BodyRock.Tv
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http://hattorizen.blogspot.com/ Jos
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