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Until Failure Workout

January 19, 2015 3 min read

What's going on BodyRockers!?
Okay I'm cranking things up a little bit more for this blog.
This workout is one of my favorites I call of the "Until Failure" or until you can't go one more rep.
 
So I have six exercises for you.
 
You're going to do 4 rounds of each exercise
 
Beginners aim for 30 reps,  Intermediate 40 reps  Advanced 50 reps
 

1. Lunge Jump Squat

2. Push Ups

3. Mountain Climbers

4. Kickbacks

5. Superman

6. Plank

Okay, so the first exercise is going to be a Lunge Jump Squat. So you're going to do one lunge on one side of your leg and you going to switch to the other side of your leg and do another lunge and then you're going to position your feet shoulders width...Now exude up and into a jump squat. When you explode up in the air,  you want to make sure you land nice and soft. You don't want to bounce or slam your feet to the ground. You want to make sure you land nice and soft so it doesn't hurt your knees and feet. So force yourself up explode and drop to the ground nice and easy bending your knees as your feet hit the ground a little bit so it's a nice light impact.   After lunge squat you're going to drop to the ground immediately and do push-ups.   After the push-ups you're going to jump right into mountain climbers. Remember to tighten your obliques and your ab muscles by letting out the air out of your lungs letting your abs contract the muscles as if someone was going to punch you in the stomach and you had to tighten it up, that's the kind of tightness you want as your legs are coming in and out when doing mountain climbers.   Then you're going right into kickbacks one side then you're going to switch to the other side...so make sure you do one side completely until the time is up then you're going to switch to the other side to do the same exact thing you did on the other leg.   After that stay on the ground and do Superman's. Lay completely flat face down on the ground arching your back as your legs and your legs come up and meet in the middle. Almost like you're trying to crush your lower back by extending and forcing your legs up in your arms and your shoulders up at the same time.   And last but not least planks.... You can do two different types of planks...you can do either on your elbows or with your arms extended with a slight bend on your elbows. You want to make sure you're tightening your obliques your focus is on your chest your triceps and mainly on your center core muscles (Abs).   This is a great exercise for burning metabolic calories raising your catabolic rate getting your heart pumping, your blood flowing and hitting those muscles.

1. Lunge Jump Squat

Karim-UntilFailure (2 of 23) Karim-UntilFailure (3 of 23) Karim-UntilFailure (4 of 23) Karim-UntilFailure (5 of 23) Karim-UntilFailure (6 of 23) Karim-UntilFailure (7 of 23) Karim-UntilFailure (8 of 23)

2. Push Ups

 Karim-UntilFailure (10 of 23) Karim-UntilFailure (11 of 23)

3. Mountain Climbers

Karim-UntilFailure (12 of 23) Karim-UntilFailure (13 of 23) Karim-UntilFailure (14 of 23) Karim-UntilFailure (15 of 23)

4. Kick Backs

Karim-UntilFailure (16 of 23) Karim-UntilFailure (17 of 23) Karim-UntilFailure (18 of 23)

5. Supermans

Karim-UntilFailure (19 of 23) Karim-UntilFailure (20 of 23) Karim-UntilFailure (21 of 23)

6. Plank

Karim-UntilFailure (22 of 23) Karim-UntilFailure (23 of 23)

Have fun and I'll see you soon my BodyRockers be well.
Thank you for all the love and support here and on my social media!
Smile & breathe
KR

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