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We have been talking this week about how training can help you find your inner balance, how it can calm you and how pushing yourself through your workouts can melt away negative thoughts and fear. This is powerful because the time you spend each day with your training becomes something that can go so far beyond just the physical benefits. Think about how you are strengthening your discipline – we don’t always feel like training, sometimes it would be just so much easier to skip it and watch Tv. When you push through and get your ass up to workout you are actually building more perseverance. This energy will not only see you through your workout, it will also be available to you the next time you have something important to do in your life and you feel like putting it off. The point is that all of this is connected. Sure you will look better, lose those extra pounds and build physical strength. What adds true power to your life is when the drive that comes from the inside matches what is on the outside. Mindful training builds both.
Enjoy today’s workout guys :)
Freddy & Zuzana
- Roll It Hard Core Exercise20 reps
- Sandbag Squat & Jump Tuck20 reps
- Broomstick Exercise40 (20) reps
- High Knees with Jump Ropemax. effort during each 20 second interval
Get your gear for this workout here:
This workout is a combination of Interval Cardio and Strength Training that will keep the focus on your core muscles. You will need some basic home exercise equipment: Interval Timer (as always), exercise mat, balance ball, jump rope, Sandbag and a broom stick.
1. Roll It Hard Core Exercise – 20 reps
This is your starting position with your feet about shoulder width appart. Your toes and knees are pointed slightly outwards and your lower back is pressed into the mat.
Squeeze your butt, tense your abs and lift your hips up to get your body in one line.
This is the hardest part of the exercise but also the one that brings the most amount of benefits. Roll the ball towards your butt until your knees are pointed up towards the ceiling.
2. Sandbag Squat & Jump Tuck – 20 reps
Grab your Sandbag by the handles and bring it up to hold it in front of you just like you see it on the picture. Sit back as if there was a chair behind you and in this position you will do 10 mini squats – just short quick pulses with your butt up and down.
Put the Sandbag on the floor and and jump up. As you jump, bring your knees up so that you can smack them with your hands.
Complete this set 20 times.
3. Broom Stick Exercise
This is the starting position. Grab the broomstick in a wide grip and squeez it like you are trying to bring your fists together. Make sure your shoulders are packed down and your shoulder blades are flat on the mat at all times.
Your knees are locked together at a 90° angle, and your feet are flexed. Keep your core tight and your lower back pressed firmly into the mat.
Rotate slowly to the left keeping both shoulders on the ground and your knees together.
Repeat towards the right side.
Beginners will complete 20 reps total and everyone else will do 20 reps on each side (alternating sides).
4. Interval Skipping – 4 minutes (high knees)
Set your Interval Timer for 8 rounds of 10 seconds (rest) and 20 seconds (high knees) intervals. Your goal is to push yourself at maximum effort for each 20 second interval.
REPEAT ALL 4 PARTS TWO MORE TIMES TO COMPLETE THE ENTIRE WORKOUT! ENJOY :)