Today’s workout is dedicated to all the lovers out there because lets face it – life is better lived when you are positive, happy and full of kindness and compassion. Every encounter we have is an opportunity to make the simple choice to be kind. It’s a challenge more difficult sometimes than any of the routines that we have here on the site – to let go of the need to be right and just offer kindness instead. Life is short and who has time for all the BS? The next time you find yourself ready to lash out, rush to judgement, or express negativity towards yourself or others drop down and do a Burpee instead – if that doesn’t snap you right out of it then stop and give thanks for just one thing that you value in your life. Zuzana & I have taken this challenge on because it’s all part of the mental game that keeps us BodyRockers happy people inside and out
Freddy & Zuzana
- Jump Tuck1 rep
- Reverse Mini Push Upsmax.reps
- Sandbag Mini Squatsmax.reps
Get your gear for this workout here:
All exercises are explained in the video above so make sure to watch it till the end. At the beginning of the video you can see me pushing through my training – that’s how hard you should be pushing yourself.
This workout is only 12 minutes long, but no walk through paradise it’s good tho because the more intense your workout is, the better for you. Let others who don’t know any better to waste their time at the gym with their hour+ long workouts. We bodyrockers are getting the benefits from short, intense, and fun full body workouts that burn tuns of calories, boost your metabolism, shape your body, improve your cardio (it’s good for your heart), and make you less clumsy by improving your agility. You will be still able to drop a can of black beans on your toe while sorting your groceries (like me today) but overall it helped me to drop my clumsiness by…a lot.
I split this routine into two parts. The first one is 4 minutes long Interval Skipping and you will be doing high knees with (or without) your jump rope. Set your Interval timer for 8 rounds of 10 seconds and 20 seconds long intervals. All you have to do is to push yourself to your maximum effort during each 20 second interval and try for as many high knees as you can. The 10 second interval is just enough to get some rest and you can also write down your reps. The great thing about this super short routine is that you can do it as an extra challenge each morning (it’s only 4 minutes!) and you can try to beat your reps each time. Just a little tip for the morning challenge: Take your protein before and eat your breakfast right after. This way you get a great boost of energy for the day together with all kinds of other benefits like boosting your metabolism through the roof so that you will be burning fat at a faster rate.
The second part of this workout is 8 minute long Interval Strength training with absolutely no time for rest in between exercises. It’s a killer but you will love it. It goes like this:
1. Jump Tuck – you have just 5 seconds so be fast
2. Reverse Mini Push Up (on the Dip Station) – 15 seconds
3. Sanbag Mini Squat – 15 seconds
4. Jump Tuck – 5 seconds
You will go through this circuit 6 times wich means that you have to set your Interval Timer for 24 rounds x 5 and 15 seconds intervals.
Enjoy your workout and do one Burpee for Erin as always to send her some positive energy.