Today’s workout comes to you from Prague :) We got here just as the last days of summer were coming to an end. You can feel the Fall in the air here now and everyone is walking around in light jackets and sweaters. There are still a few people holding out in t-shirts – I think that they are hoping for a return to the summer weather or they are just in denial of the changing of the seasons :) The fall has always been my favourite time – you can feel a shift in the air and everything seems more energized. It’s a great time to start new projects and take on new challenges. If you have been slacking your training over the summer due to travels or holidays, the fall is the time to shake it up and get started again with renewed vigour. Now that we are in the final days of our travels, and the summer is behind us, we are planning on getting back into a regular training cycle of updates here on the site. In the 4 months or so that we have before the arrival of the new year we are going to make fantastic strides in our fitness – we can enter into 2012 in the best shape of our lives if we are consistent with our training and diet – and that is exactly what we are going to push towards starting with today’s workout. Who is onboard for the great push of 2011?
We have two videos for you guys today. The first is a very short clip of Zuzana doing the workout – pushing hard so you can see the intensity required and the flow of the routine. Watch this one first. The second video is a tutorial that goes over each exercise and shows modifications for beginners and variations for those of you who don’t have the equipment. Part of getting the most out of your workout is doing the exercises properly – you want maximum benefits for your time and effort, so let Zuzana coach you through by watching the videos.
Enjoy your training – you can show your support and spread the love by hitting the Facebook “like” button above :)
Freddy & Zuzana
- Ugi Jump Twist and Popmax.reps
- Reverse Push Upmax.reps
- Side Lunge Twist (left side)max.reps
- Side Lunge Twist (right side)max.reps
- Ugi Plank Jacksmax.reps
Get your gear for this workout here:
All exercises are explained in the video tutorial above including easier variations for beginners.
This is a 15 minute long workout that combines 10 minutes of Interval Training and 5 minutes of exercise challenge.
Start by setting up your Interval Timer for 15 rounds of 10 seconds and 30 seconds intervals. You have 30 seconds for each exercise and 10 seconds of rest in between to write down your reps. Your goal is to push yourself really hard and complete as many reps for each exercise as you can. I was using my Fit Ball, Sandbag and Dip Station, however if you don’t have any of this equipment, don’t let that discourage you from trying this workout. You can do all of those exercises with just your own bodyweight or use your creativity to modify some of those exercises. Here are my reps and the circuit of exercises that you have to repeat 3 times in order to complete 10 minutes of Interval Training:
1) Ugi Jump Twist and Pop – 9, 8, 8
2) Reverse Push Up (on Dip Station) – 12, 11, 12
3) Side Lunge Twist (with Sandbag) Left side – 11, 10, 9
4) Side Lunge Twist Right side – 11, 10, 10
5) Ugi Plank Jacks (fit ball) – 20, 19, 17
Set your timer to count down 5 minutes for you. You will be doing 6 reps of One Arm Push Up with Ugi (alternating sides as shown in the video tutorial) and 12 reps of Ugi Jump Lunge – keep going back and forth until the time is up. What counts at the end is the total amount of reps for each exercise.
I completed 8 sets of One Arm Push Ups and 7 sets + 2 reps of Jump Lunges. The next time you do this workout, your goal will be to beat your personal best at least by one rep. Even just one more rep will count as a progress so make sure to keep track of that.
And lets do one Burpee for Erin as always at the end of our workout!
Enjoy your training! :)