Today’s workout is 20 minutes of high intensity interval strength training so get your Gymboss Interval Timer ready. This is one of my older routines that has the potential to kick your ass big time – if you are pushing yourself to the limit. What helps me every single time to work at my max effort is when I compete. Today I was competing against that blonde chick, do you recognize her? She thinks that she’s though, so I had to show her who’s the boss :)
These are our scores:
Exercise #1 – Flying High Knees
Blonde: 7 reps, 6 reps, 6 reps, 6 reps
Brunette: 8 reps, 7 reps, 7 reps, 7 reps
Exercise #2 – Side to Side Pike Jumps
Blonde: 46 reps, 26 reps, 28 reps, 24 reps
Brunette: 60 reps, 30 reps, 25 reps, 31 reps
Exercise #3 – Reverse Crunch
Blonde: 18 reps, 20 reps, 18 reps, 21 reps
Brunette: 20 reps, 21 reps, 19 reps, 21 reps
Exercise #4 – Side Step Up
Blonde: 29 reps, 27 reps, 25 reps, 26 reps
Brunette: 35 reps, 29 reps, 28 reps, 26 reps
Exercise #5 – Super Girl Push Up
Blonde: 10 reps, 8 reps, 6 reps, 6 reps
Brunette: 11 reps, 8 reps, 7 reps, 6 reps
Set your Gymboss Interval Timer for 4 rounds and two intervals. The first interval is 10 seconds and the second interval is 50 seconds. Your goal is to complete as many reps as you can during the 50 seconds intervals. This means that each exercise takes only 4 minutes and you will have only four 50 second intervals of maximum effort with 10 seconds of rest in between rounds. Make sure to write down your reps. Try to imagine beating my score and push yourself to the limit.
There are 5 different exercises so the entire workout takes only 20 minutes. Check out the pictures of the exercises below and the instructional video where I go over each exercise, the proper form and modifications for beginners.
Enojoy your workout!
Zuzana and Rozana :)
Flying High Knees
Keep your arms extended to the sides, chest up and shoulders away from your ears. After 10 high knees lay down on your belly and than immediately get up. This counts as one rep.
Side to Side Pike Jumps
Remember to keep your core tight, back straight, arms extended and everything tight. Always land softly on the balls of your feet bending your knees as you land to absorb the shock. Jumping is good for the health of your bones, but you have to pay attention to your form so stay focused.
Remember to keep your lower back pressed into the exercise mat at all times. You are doing just a small lift with your butt off of the ground. Your feet are pointing towards the ceiling.
Side Step Up
Switch sides after each round. This way you will be working each leg for the total of 2 minutes. Keep your core tight, chest up, and shoulders back and down. Push your hips forward at the top of the movement and give your cheeks a little squeeze to get the most out of this exercise.
Super Girl Push Up
Do one push up, lift one arm and the opposite leg as shown on the picture above. This is one rep. Alternate sides for each rep. Make sure to keep your abs engaged and try to keep your body in a straight line.