Sorry about the delay with this post – the lens on our still camera fell out of the bag and smashed into pieces right before our eyes! This was the second lens to bite the dust in this way since we started the site. We had to wait to replace the lens so that we could shoot the images for this post and then actually update. I hope that the buckets of sweat will make up for it :)
This workout is obscenely brutal, but it delivers the fat burning, metabolism boosting goods and it will target your abs and core like a sniper A quick note to all of you beginners out there – don’t ever let yourself be intimidated by an exercise or workout. If you are just starting out then it’s important to understand that your workouts just have to feel intense for you and your fitness level. If for instance I am doing 50 reps of an exercise, but as a beginner you can only do 25 – then thats ok and you should be proud of your effort. Keep track of your score and the next time we do this exercise together try for 30 reps. If you are constantly pushing to beat your personal best the benefits will be there for you and you will avoid hitting a plateau in your results. The key is not to cheat it – take it to the wall each time and you can’t lose.
Enjoy today’s workout and give it your all :)
Zuzana & Freddy
- Lunge Back & Press Up50 reps
- Super Girl Plank50 reps
- Sumo Squat50 reps
- Reptile Plank50 reps
- Jump Lunge50 reps
- Santana Plank50 reps
- Jump Forward and 2 jumps back50 reps
- Mini Squats50 reps
Get your gear for this workout here:
Today’s workout is a time challenge which means that your goal is to complete this routine as fast as possible. There are 8 exercises and you will do 50 reps for each one of them. Make sure that you are doing each exercise right and not sacrifising your form. I completed this workout in 19 minutes and 45 seconds. Freddy did it in 22 minutes and 2 seconds.
1. Lunge Back & Press Up – 50 reps
(each time you lunge back counts as 1 rep)
Grab the handles of your Sandbag the way you see it on the pictures and lunge back while pressing the Sandbag above your head. Make sure to keep your back straight and chest up – don’t lean forward or sideways. Alternate legs for each rep.
2. Super Girl Plank – 50 reps
(each time you lift your leg and arm up counts as 1 rep)
Start in a plank position with your hands below your shoulders and your body in one straight line. Lift your left arm and your right leg like I did on the picture above. This is one rep. Alternate sides for each rep.
3. Sumo Squats – 50 reps
Grab the Sandbag by the handles and bring it up on to your upper back. Your feet should be wide appart with your knees and toes pointing slightly outwards. Push your hips back when you squat down and keep your back straight. Think about keeping your abs tight as well.
4. Reptile Plank – 50 reps
Each time you bring your knee towards your elbow counts as 1 rep.
Start in a plank position and then bring your left knee towards your left elbow bending slightly in your waist just like you can see it on the picture above. Alternate legs for each rep.
5. Jump Lunges – 50 reps
Each jump counts as 1 rep.
Start in a lunge position and switch legs as you jump up. Remember to keep your abs tight, chest up and back straight. Don’t lean forward or sideways.
6. Santana Plank – 50 reps
Each time you rotate your body and lift your arm up counts as 1 rep.
Start again in a plank position and then rotate your body into a side plank and lift your arm up. Make sure not to drop your hips. Return into the starting position and alternate sides.
7. One Jump Forward Two Jumps Back – 50 reps
The starting position is with your knees slightly bend and your feet about shoulder width appart. From this position make a long jump forward and then 2 smaller jumps back. This counts as 1 rep and you have to complete 50 reps.
8. Mini Squats Burn Out – 50 reps
Bring your Sandbag up on to your upper back and get into a half squat position with your feet hip width appart. Your knees and toes should be pointing slightly outwards. Keep this position and do only short pulses up and down with your butt – 50 mini squats.