Today we are doing 12 minutes of interval training with your own bodyweight so the only thing that you will need is your Gymboss Interval Timer - (click the link to get your own timer).
Set your interval timer for 12 rounds of two intervals.The first interval is 10 seconds and the second interval is 50 seconds long and your goal is to complete as many reps as you can during each 50 second interval. The 10 seconds of rest is enough to write down your reps and get ready for the next exercise. The 12 intervals that you set on your timer represents 4 rounds of the 3 following exercises:
1. One Leg Squat and Jump Tuck (alternating legs)
2. Santana Zuzana Push Up (alternating sides)
3. Side Jump and Side Lunge (alternating legs and sides)
Pictures of each exercise and my score:
One Leg Squat and Jump Tuck
Do One Leg Squat and then immediately a Jump Tuck – this counts as 1 rep. Alternate the legs after each rep.
Round1 – 12 reps, Round2 – 9 reps, Round3 – 8 reps, Round4 – 8 reps
Round1 – 10 reps, Round2 – 6 reps, Round3 – 4 reps, Round4 – 4 reps
Santana Zuzana Push Up
I dared to call these push ups after myself as you can tell just for fun and my own ego stroke :)
Do a regular push up and then from the plank position turn your body sideways into the side plank as shown in the 3rd picture. Put your hand behind your head with your elbow pointing up towards the ceiling and then bring the elbow down towards the supporting arm as shown in the 4th picture. This counts as 1 rep. Alternate sides after each rep.
Round1 – 7 reps, Round2 – 8 reps, Round3 – 7reps, Round4 – 9reps
I pushed the hardest in the last round. Make sure that you are pushing for maximum reps right from the beginning.
Round1 – 7 reps, Round2 – 9 reps, Round3 – 9 reps, Round4 – 6 reps
Side Jump and Side Lunge
Jump with your feet together sideways and as soon as you land, do a side lunge towards the side that you jumped from. This counts as 1 rep. Alternate sides after each rep.
Round1 – 16 reps, Round2 – 15 reps, Round3 – 16 reps, Round4 – 16 reps
Round1 – 11 reps, Round2 - 11 reps, Round3 – 11 reps, Round4 – 11 reps