As I mentioned in today’s coffee talk, we have some exciting times ahead of us. In the next few months we will be talking a learning a lot about diet so that in the new year of 2011 we can bring it all together and take our fitness to the next level. I am currently studying a course with the International Sport Science Association to become specialist in fitness nutrition and I will be sharing all of the cool helpful things that I learn about diet with you guys. Bringing together a really solid and comprehensive understanding of diet with our workouts will be incredibly powerful and will deliver the fastest most transformative results possible. It’s a whole can of excitement :)
Today we are going to do a new workout that combines high intensity interval training and strength training. This workout has 3 parts that you will do back to back. All of the exercises in this workout are bodyweight exercises so the only thing that you will need is your Gymboss Interval Timer. The first part of this workout is a time challenge and your goal is to complete 30 reps of the Jump forward – 2 Jumps back and Dynamic push up as fast as possible. The second part of this workout is an interval training and you will be doing two exercises with skipping rope. The third and the last part of this workout is another time challenge and you will be doing 30 reps of Side Plank Crunch and Plank Knee Tucks. If you are looking at these exercises and thinking ‘wow this looks scary’ you are right. These exercises are brutal, but in the workout tutorial video I break down each exercise so that you know exactly how to do it with the proper form and I am showing all of you beginners out there much easier versions of each exercise. Remember that your training has to feel really intense. Our workouts are short but brutal and this one took me only 14 minutes and 34 seconds. The harder you push yourself, the better results you will see.
Part 1 – Time Challenge
Set your timer as a stop watch. Your goal is to complete 30 reps of the Jump Forward – 2 Jumps Back – Dynamic Push Up (this counts as one rep) as fast as you can. I completed the 3o reps in 4 minutes and 48 seconds so you guys can try to beat my score ;)
Part 2 – 5 minutes of High Intensity Interval Training
Set your interval timer for 10 rounds of two intervals. The first interval is 10 seconds and the second interval is 20 seconds long. Your challenge is to complete as many reps as you can for each 20 second interval. The 1o seconds of rest is just enough to write down your reps and get ready for another round. You will be doing 2 exercises back to back – High Knees with jump rope and Jump Rope Jacks. Each timer your feet hit the ground counts as 1 rep. Here is my score:
Rounds High Knees Jump Rope Jacks
1 46 40
2 51 43
3 52 40
4 50 41
5 44 40
Part 3 – Time Challenge
Set your timer as a stop watch. Your goal is to complete 30 reps of Side Plank Crunch – Plank Knee Tucks.
You will start with the Side Plank Crunch, then you will turn over into the regular plank and do 2 diagonal knee tucks. This counts as 1 rep.
I completed the 30 reps in 4 minutes and 46 seconds. Try to beat me :)
Enjoy today’s workout!
Long Jump Forward – 2 Jumps Back – Dynamic Push Up
Jump Rope Jack
Side Plank Crunch – Plank Knee Tucks