This is our last night in our hotel :) We got the keys to our new house today, and tomorrow morning we will move in, which means that we will do a house tour as part of tomorrows post so check back for that if you guys are curious about what our new place looks like. Some of you guys have been following for so long that you have toured almost every house that we have lived in since starting BodyRock. Not counting some extended stays in hotels, we have lived in 8 different houses since since 2008. Wow. Each place that we have lived in has had it’s own special qualities, but so far LA has been so different than any other place we have ever visited that it has us kind of intrigued :)
Can’t wait to move in!
Enjoy today’s workout!
Zuzana & Freddy
- Kick Upsmax. reps
- Mountain Climber Peaksmax. reps
- Side Plank Knee Tuck (left & right side)max. reps
- Prisoner Get Upmax. reps
- Plank Jumpsmax. reps
- Knee Hugsmax. reps
Get your gear for this workout here:
Part 1 – 3 minutes of 10/10 seconds intervals (no rest interval)
Set your timer for 9 rounds of 10 seconds and 10 seconds intervals. You will be doing Kick Ups and Mountain Climber Peaks back to back without a break for 3 minutes straight. You have 10 seconds for each exercise and your goal is to push at your max effort during this interval.
This is the starting position. Your hands are underneath your shoulders and your arms extended. Keep your abs tight, jump and switch legs.
Mountain Climber Peaks
This exercise is almost like a regular Mountain Climber except that you will be jumping much higher. In the first picture is your starting position and in the second picture you can see how high you have to jump when switching legs.
Part 2 – 6 minutes of 10/30 seconds intervals
Set your timer for 9 rounds of 10 seconds and 30 seconds intervals. You will be doing Side Plank Knee Tuck (left side up), Side Plank Knee Tuck (right side up), and Prisoner Get Ups back to back with 10 seconds intervals in between. Do as many reps as you can for each exercise during each 30 second interval and write your reps down.
Side Plank Knee Tuck
Keep the supporting arm fully extended and your hand underneath your shoulder. Keep your abs tight throughout the exercise. If you are beginner and the knee tuck is too hard for you, then do just the plank lift.
Prisoner Get Up
Beginners you guys can use your hands for support if this is too hard for you. Try to stand up and lay back down as many times as you can.
Part 3 – 3 minutes of 10/10 seconds intervals (no rest interval)
Set your timer for 9 rounds of 10/10 seconds intervals. You will be doing the Plank Jumps and Knee Hugs back to back for 3 minutes straight. There is no rest interval in between these two exercises so you have to move really fast. Don’t bother with counting the reps just make sure that you are pushing to the limit.
You want to keep your abs really tight, arms extended and hands underneath your shoulders. Don’t drop your hips when you are in the plank position.
Start by laying on your back with your arms open and legs just a few inches off of the ground. Squeeze your abs and sit up to hug your knees.