Freddy here – today we are going back to one of our older killer routines and trying to beat our old personal bests. If this is the first time you are going to sweat it out with this workout then make sure and keep track of your scores. Keeping track of your scores is vital to interplanetary space travel and also for making sure that you avoid hitting plateau. If you are constantly striving to beat your old times and scores you will be on the road to getting faster, stronger and fitter :)
Zuzana reminded me of something important today, and that is that these short workouts only deliver life-changing results if you push at your max effort. I’ve been slacking on the intensity lately and it shows. It’s not enough to sweat. You can sweat by eating chilli-peppers. These workouts are short but killer for a reason. You have to feel the boot in your butt or you might as well just go for a walk.
Enjoy today’s training.
Can you tell that we have Katy Perry stuck in our heads?
- Slide Under with Sandbag50 reps
- Sandbag Sit Up50 reps
- Rolling Knee Tuck & Push Up25 reps
- Diagonal Knee Raises50 reps
- High Kneesmax. reps during each interval
- Pendulummax. reps during each interval
Get your gear for this workout here:
This workout is made up of 2 parts. The first one is a circuit of 4 exercises that you will go through 5 times and as fast as possible. I did it in 13 minutes and 3 seconds the last time and today I will try to beat my record. You guys can try to beat my time but don’t you ever sacrifise good form. Make sure to watch the video and check out the pictures below to make sure that you are doing all of the exercises right.
The second part of the workout is an interval training that takes only 4 minutes but you have to put all of your energy into this. It is important to remember that you can get all of the benefits out of short workout like this only if you push at your max and the workout feels super intense.
Slide Under with Sandbag – 10 reps (1 rep is towards one side)
Grab your Sandbag by the handles and bring it up on to your upper back. Imagine that you have to duck under an obstacle and for that you have to really bend over pushing your hips back and keeping your back straight. You will be sliding under the imaginary obstacle from side to side. Beginners can do this exercise without the Sandbag.
Sandbag Sit Up – 10 reps
Lay down on your exercise mat and grab the Sandbag by it’s handles with your palms facing forward (see the grib on the pictures above). Keep your knees bend and your lower back pressed into the mat. Exhale, engage your abs, and with inhale roll your upper body forward and up into a seated position with the Sandbag above your head. Keep your arms extended at all times and shoulders away from your ears. Reverse the movement and roll back into the startig position. Beginners can do this exercise without the Sandbag.
Rolling Knee Tuck & Push Up – 5 reps
Place your shinbones up on the Ballance ball and get into a plank. Your hands should be underneath your shoulders and arms extended. Keep your abs tight and your body in one straight line. Do not drop your hips. Roll the ball forward contracting your abs and bringing the knees towards your chest. Roll the ball back and do a push up. Beginners can skip the push up and focus on rolling the ball or just holding the plank for at least 20 seconds.
Diagonal Knee Raises – 10 reps total
Grab the handles of the Dip Station and move your extended legs to the right. Bring your knees up as high as you can and then extend both legs down and to the left. Each Time you bring your knees up counts as 1 rep. Make sure not to shrug your shoulders and to keep your abs tight.
Beginners can leave one foot on the ground, but don’t forget to switch sides after each rep.
4 minutes of High Intensity Interval Training
Set your Interval Timer for 8 rounds of 5 seconds and 25 seconds intervals. You will be doing 2 exercises back and forth and your goal is to do as many reps for each exercise during each 25 second interval. The 5 seconds is not long enough to write down your reps but count the for yourself anyways because it will help you to push harder in each round. I did about 78 reps on average for High Knees and 48 for Pendulum. Remember that you really have to push yourself to the max because it should feel super hard. If it doesn’t than it means only one thing – you are not pushing at your max effort!
For those of you who don’t understand the intervals, it works like this:
5 seconds rest – High Knees – 5 seconds rest – Pendulum – 5 seconds rest – High Knees….etc until your timer tells you it’s over.
This is basically running in place but you have to drive your knees as high as you can. Don’t bend over – keep your chest up and abs tight.
Get into the pike position with your hips pointing up towards the ceiling and your back straight. Extend your left leg out to the side as high as you can. Keep your right leg slightly bend and the heel off of the ground so that you are standing on the ball of your right foot. Jump and switch legs keeping your abs tight and engaged. Each jump counts as 1 rep. Keep a good pace so that you complete as many reps as possible during each 25 second interval.