Freddy here :)
There is a great line from the Shawshank Redemption that goes something like this “Get busy living or get busy dying.”
I was thinking today about the difference between living and surviving. Living is a great dynamic adventure filled with constant shifts and changes. Living is doing, it’s taking action towards your goals – it’s moving with passion.
Surviving on the other hand is sedentary. The months slip by and nothing seems to improve. Surviving is trying to hold on with a weakening grip as the gravity of the years press down on you. Each of us has to take our final curtain call eventually, but when you step back and look at the quality of lives lived – I will always choose to live my life rather than survive it. The choice is always open to us in each moment. That’s my deep thought for today :) Now about cutting the cheese during your workouts….
P.S. Zuzana here :) Thanks so much for all of the birthday wishes from you and secondly I did not fart in today’s video :) I will share my birthday presents tomorrow so be sure to come back for this Fashion Haul (plus I have a new Perfume) :)
- Plank Jump & Reptilemax. reps during each interval
- Diamond Push Ups5 reps
- Leg Lift & Toe Touchmax. reps during each interval
- Reverse Push Up5 reps
- Sandbag Sumo Squat & Leg Liftmax. reps during each interval
Get your gear for this workout here:
1. Plank Jump & Reptile
4 minutes of interval training. Set your timer for 6 rounds of 10 seconds and 30 seconds intervals. Complete as many reps as possible during each 30 second interval and write down your score.
Jump your feet forward.
Bring your right knee as close to your right arm as possible. Aim somewhere between your shoulder and your elbow.
This is one rep. Alternate sides for each rep.
My reps: 14, 13, 13, 10, 10, 9
Freddy: 14, 14, 10, 11, 9, 9
2. Diamon Push Ups – 5 reps
Get into a plank with your fingers pointing towards each other and hands closer together. Keep your abs tight and don’t drop your hips. If you are a beginner then do these push ups off of your knees.
Bend your elbows and lower your body down in a very slow motion and then power up into the starting position.
3. Leg Lift & Toe Touch
4 minutes of interval training. Set your interval timer for 6 rounds of 10 seconds and 30 seconds intervals. Do as many reps as possible during each 30 second interval and write down your numbers.
Lay down onto your exercise mat and and extend your arms above your head. Engage your abs and press your lower back into the mat. Lift your legs up towards the ceiling and at the same time lift your upper back off of the ground as well – try to touch your toes.
My reps: 15, 13, 10, 11, 9, 10
Freddy: 13, 12, 10, 11, 10, 9
4. Reverse Push Ups or Pull Ups – 5 reps
Grab the handles of your dip station and get into the starting position. Your arms are extended and your body is in one line from your knees to your shoulders. Your feet are under your knees. Keep your abs tight throughout the exercise.
Pull your body up with power and then slowly lower yourself down into the starting position. Complete 5 reps.
5. Sandbag Sumo Squat & Leg Lift
4 minutes of Interval Training. Set your interval timer for 6 rounds and intervals of 10 and 30 seconds. Complete as many reps as possible during each 30 second interval and write your reps down.
Starting position with your feet wide appart and knees and toes pointing slightly outwards. Keep your chest up and back straight. Push your hips back and get into a half squat.
Shift your weight towards your right leg and lift your left leg up. Return to the starting position. This is one rep. Alternate legs for each rep.
My reps: 15, 16, 14, 14, 13, 13
Freddy: 15, 16, 15, 14, 14, 13
Enjoy your workout! :)