The good news is that I’m feeling much better today and tomorrow (knock on wood) we will be posting a brand new workout routine for you guys :) Today’s workout was a real butt kicker so get ready to sweat!
In the video I’m talking about our policy about the comments on our site, but I should have mentioned that it can take up to 12 hours for comments to be approved and posted. If you don’t see your comments right away it doesn’t mean that there was a problem or that you have been blocked :) We read every single comment and approve them individually to ensure that everything is positive and spam free. We have had a bit of an issue lately with people wanting to launch into debates about politics, religion, war, animal rights and other hot button issues in a way that we felt was disrespectful towards members of the community. While these are all worthwhile topics for debate and consideration, there are a million more appropriate sites and forums online for those types of discussions. We are happy to encourage respectful debates on all sorts of issues relating to health, wellness, fitness etc, but the keyword here is respect. We are here to support each other – not to attack each other so let’s keep rocking the positive vibes :)
Freddy & I are really looking forward to putting together a new workout video for you guys tomorrow – it will be a great way to celebrate the arrival of the weekend so check back for that :) We will be alerting everyone on our Facebook page when the new workout goes live so make sure and “Like” our Facebook page here to avoid missing your workout :)
Enjoy your training,
Zuzana & Freddy
- 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 :)