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Super Strength & Function ... 2 Way Interval & Reps Workout

August 29, 2013 2 min read

Hi Everyone, Thanks to those who look out for my daily Spainish workout, I like to post the original paper version so u can see just how real this is & that there are no excuses (even for me lol) you really can do this anywhere. Today's workout is two parts & I split them in my day. I did the first half before breakfast, and the second half before my dinner. However, feel free to go all out and smash them out together ! Note: Remember to write down your Reps or Time so you can revist this workout and beast your scores & time at a later date. I even added my stick men in my breakdown today lol. I will be using my Sandbag Ugi Ball Option. See My Sandbag Ugi Ball Option Filler  - Here. My Weights are Bricks & My Equalizer is me hanging from a wall lol or using chairs ... NO EXCUSES !! (not even for me lol) PART ONE: Workout Breakdown: Set Your Screen Shot 2013-08-17 at 8.22.17 PM  to 10 seconds rest & 50 seconds work. Complete as many rep's of the following exercise's below before the 50 seconds is up: - REPEAT 3 ROUNDS 1. Leg Elevated Plank - Hip Circle - (L & R Alternate)  - Using the Screen Shot 2013-07-28 at 9.25.47 PM ...  Screen Shot 2013-08-29 at 8.14.46 PM 2. Star Body Hug - (Hug Knees then make a Huge Star Jump in the air) 3. Plank Push-up & Twist Oblique Drop  - (Alternate L & R) ...  Screen Shot 2013-08-29 at 8.14.56 PM 4. Leaping Mountain Climber Ok, you have now completed 3 rounds of the above & killed it - now I need you to dig deep and complete the below as quickly as possible .. posting your time below. PART TWO:  Set Your Screen Shot 2013-08-17 at 8.22.17 PM  to a Timer & complete the following reps of the below exercises as quickly as possible using good form. Post your time below. 1. Weighted Backward Lunge Kick Up - (25 Each Leg) - using the  Sandbagor Screen Shot 2013-07-28 at 7.20.26 PMor   Screen Shot 2013-08-06 at 9.16.08 PM 2. Walk Over Push-Ups (50 Total) - (Or 50 Cross Leg Push Ups) 3. Mountain Climbers - (50 Total) 4. Weighted Squat Sump Knee Lift - (50 Total) -  using the  Sandbagor Screen Shot 2013-07-28 at 7.20.26 PMor   Screen Shot 2013-08-06 at 9.16.08 PM  ...  Screen Shot 2013-08-29 at 8.20.03 PM 5. One Arm Tricep Push Ups - (25 Each Arm) (or 50 Standard Tricep Dips) ...  Screen Shot 2013-08-29 at 8.22.06 PM 6. Star Crunches - (50 Total) ...  Screen Shot 2013-08-29 at 8.25.30 PM (Open Legs on the up) 7. Weighted Diagonal Touch Down - (25 Each Side) -  using the  Sandbagor Screen Shot 2013-07-28 at 7.20.26 PMor   Screen Shot 2013-08-06 at 9.16.08 PM weights  ... Screen Shot 2013-08-29 at 8.25.25 PM 8. Side Oblique Plank Lift - (25 Each Side) ... Screen Shot 2013-08-29 at 8.14.56 PM 9. Squats - (50 total) - (or 25 Each Side - One Leg  Lift Weighted Wall Sits) - using the  Sandbagor Screen Shot 2013-07-28 at 7.20.26 PMor   Screen Shot 2013-08-06 at 9.16.08 PM Thats it .... Your workout for the day is smashed !! Let me know what your thought of it below ... [gallery ids="|"] Message me on my Facebook or post below & I, or one of the awesome people on here or there will help you if you need it. Then you can draw your own stick man that I'm sure will be much better than mine lol. Theres even more juicy stuff in MyBlog - Here - If you want to follow me just HIIT one of my Social Media options below.  

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