Today’s workout is a circuit of 4 different exercises and your goal is to complete 3 rounds as fast as you can. You will need your Gymboss Interval Timer
to keep track of your time. I was using my Sandbag and Dip Station, but I have included some tips and variations for those who don’t have this exercise equipment at home in the workout tutorial. Don’t get discouraged by any exercise even if you are a complete beginner.
I have completed this workout in 22 minutes and 2 seconds. Try to beat my time ;)
Complete 3 rounds of the following exercises:
1. Sandbag Clean and Side to Side Half Squat as one rep – clean the sandbag and than take one step to the side pushing your hips back. Step back to the middle and now take a step towards the other side and push your hips back again until your thighs are parallel to the ground. Step back to the middle and place the Sandbag on the ground. Complete 20 reps total and then move on without any break to the second exercise
2. Break Dance Push Up - each push up counts as 1 rep. Start in the crab position, slide one leg underneath the other and turn over so that you end up in one leg elevated plank position. Do one leg push up and then reverse the movement and get to the starting position. Alternate sides. Complete 20 reps and move on without taking a break.
3. Side to Side Knee Raises – raise your knees as high up towards your chest as you can and then extend your legs towards one side. Alternate sides. Each knee raise counts as 1 rep. complete 20 reps total and move on without taking a break.
4. Twist Jump Squat – Start standing with your feet and knees pointing slightly outwards. Push your hips back and squat down until your butt is below your knees and close to the ground. Jump up and twist so that you land facing the opposite direction. Get into a deep squat as soon as you land and keep going until you complete 20 reps.
Enjoy your workout and don’t forget to do our exercise challenge for this week!
In this workout tutorial I am going over each exercise and the proper form. I’m also showing you guys some modifications for beginners to make each exercise much easier and friendly for those of you who are new to working out at home with us.
Sandbag Cleand and Side to Side Half Squat
Break Dance Push Up
Side to Side Knee Raises
Twist Jump Squat