I realized how fast time goes by thanks to few days of a beautiful weather that we had here in Prague. The winter is officially over and you can feel the spring in the air already. This means that now is the time to get the most out of your workouts if you want to make major changes to your body before the summer is here. I have been always telling you how important it is to write down your scores so that you can always come back to your old workout and try to beat your personal best. This is one of the best ways to push yourself really hard because you have a specific goal – either completing more reps or being faster than you were the last time. Improving your workout performance is very important, because it allows you to make changes in the way you look and the way you feel. If you hit a wall with your training, than you can’t possibly expect any progress – that’s why I decided to go back to our older workouts for the next little while so that we can push this envelope. Make sure that you are also making the right choices when it comes to your diet so that you are not sabotaging your training. If you feel lost when it comes to eating then start following our weekly diet challenges and start right from the beginning with Diet Challenge #1. If you have been following us, then you are now at Diet Challenge #4 and you should be already be seeing some positive change in your body composition.
Enjoy today’s workout and let me know about your progress! :)
BodyRockers Zuzana & Freddy
- 10 Seated Pull Ups & 10 Knee Crunches10 sets
- High Knees with Jump Rope500 reps
- Core Twist Push Up50 reps
- High Knees with Jump Rope 500 reps
- Sandbag Hip Thrust50 reps
Get your gear for this workout here:
Set your timer as a stop watch and complete the workout as fast as you can. The first time I did this workout it took me 22 minutes and 7 seconds. Today I managed to beat my personal best and completed this routine in 21 minutes and 35 seconds. It might not seem like a huge difference, but as long as you do at least a little progress in your workout performance, you are on the right track.
Seated Pull Up – 10 reps
Sit in the middle of the Dip Station, grab the handles, squeeze your upper back muscles and pull yourself up. Lower your butt down on the mat in a controlled manner. Remember to keep your chest up, abs tight, and don’t shrug your shoulders.
You guys might not be able to pull yourself up, but you still get the benefits if you grab the handles and try as hard as you can. It is ok to start with zero movement as long as you are trying to squeeze the muscles. First you have to teach your muscles to contract before you can expect progress, so don’t get discouraged by practicing this exercise, you are helping your body to get stronger which is the first step.
Knee Crunch – 10 reps
Place your hands behind your for a slight support – lean back but do not lean on your arms. Extend your legs in front of your and then bring your knees towards your chest. This is one rep, complete 10.
You guys can modify this exercise by bending your knees slightly and touching your heels down during the extensions.
*complete this combo 10 times and then move on to the next exercise
High Knees with Jump Rope – 500 reps (each knee up counts as 1 rep)
Core Twist Push Up – 50 reps
Get into the basic plank position, tuck one knee across and under your body. Do a push up and then return to the plank. Alternate sides after each rep.
You guys should first practice regular push ups which you can also do from your knees to start with. As soon as you are able to do regular push ups from the plank you can look at trying the Twist Core Push Ups next.
*after this exercise complete another 500 reps of High Knees with Jump Rope
Sandbag Swing – 50 reps
Grab the handle of your Sandbag with both hands. Bend your knees slightly and push your hips back keeping your back straight. Swing the Sandbag in between your legs and then push your hips forward with a lot of power to swing the Sandbag up to the level of your shoulders.
Start with a very light Sandbag.