I am so jacked up and thrilled to be doing these new real time workouts with you guys – I never imagined how absolutely amazing it would be to do these workout classes. The energy is at a whole new level – I can actually feel all of you out there sweating with me and it is such an incredible rush. Freddy and I both love love love this and we both hope that this is coming through to you guys and pushing you to put that much more heart into your workouts.
So I finished this 16 minute workout today feeling incandescently happy – as you can probably tell :) It’s a tough routine that will work you over up and down leaving no muscle or problem area unaffected. Full body is always the best way to go – and this workout delivers the goods and if it doesn’t flat out knock you on your ass then you were not pushing hard enough. Freddy turned into a puddle of goo after this one :)
Because we maxed out on the brutality with this workout we are going to take a breather tomorrow and recover. We will be updating with individual videos of each of the exercises from our next workout so that you guys can get a jump on what to expect when we go at it again on Thursday. This is something new that we are busting out here on the site – we are going to have a section called “All Exercises” where you can quickly look up a short tutorial video on each individual exercise that we do here in our workouts. Freddy and I are excited about this new feature, because over time it will amount to a complete library of exercises that will show you how to do each movement with proper form including some tips to optimize your performance. Thats all on the way and will be built into the new site when it launches.
For todays workout you will need your Gymboss Interval Timer, your exercise matt and water. Lot’s of water :) Make sure that you have your workout journal on hand so that you can record your reps. Even tho our comments are not working publicly at the moment I really want you guys to post your scores in the comments. As soon as we go live with the new site they will all magically appear and I want all the new visitors here to see how freak’in tough and strong we all are :)
Here is the workout breakdown:
This workout takes 16 minutes and it is an interval strength training. Set your Gymboss Interval Timer for 24 rounds and two intervals. The first interval will be 10 seconds and the second interval 30 seconds long. Your goal is to complete as many reps as you can for each exercise. Don’t forget to write down your reps during the 10 second intervals. There are 4 bodyweight exercises in this workout and you will go through them 6 times.
1. Legs elevated Sumo Push Up
2. Ninja Jump Tuck
3. Prisoner Get Up
4. Pike Side Jump
1. Legs Elevated Sumo Push Up
Place your hands wide apart, keep your core tight, and don’t drop your hips.
Get your chest as close to the ground as you can. Your body moves as a unit.
Lift your hand to the level of your shoulder and turn your body slightly sideways.
Do the push up from your knees.
Bring your chest as close to the ground as you can, but don’t get discouraged if you can bend your elbows only slightly. You will get stronger as you exercise with us regularly.
Lift your hand up to the level of your shoulder turning your upper body slightly sideways.
2. Ninja Jump Tuck
Get on your knees and brace your abs. The power will go from the hips and the top of your thighs.
Power up and land into a half squat.
Jump up really high and bring your knees as close to your chest as possible.
Kneel down but keep one foot on the ground. This way you can jump into the half squat pushing off of that foot.
Keep your abs tight and chest up. If jump tuck is too challenging for you, try just a jump up.
Prisoner Get Up
Place your hands gently behind your head and brace your abs.
Sit up and put one foot down on the ground so that you can stand up.
Keep your hands on the ground next to your body.
Help yourself up with your hands.
From the half kneeling position stand up keeping your abs tight, chest up and shoulders down away from your ears.
Side Pike Jumps
Place your hands on the exercise mat and get into the pike position with your hips up and back straight. Start with your feet at one side of your mat.
Squeeze your abs and jump with your feet to the other side of your exercise mat.
Land softly on the balls of your feet.
If pike jump is too challenging you can try pike step over.